Overnight Oats Recipe
- Caroline Metzner
- Nov 19, 2024
- 2 min read
When oats are soaked overnight, something magical happens; they become an even greater powerhouse of vitamins, minerals and immune boosting microflora.
You see, the outer shell of oats contains phytic acid which inhibits digestion.
Soaking for at least 4 hours breaks down the phytic acid allowing all the wonderful minerals, calcium, magnesium, iron and zinc, to become available and easily absorbed. Great for your child’s growing bones.
Furthermore, mixing a little natural live yoghurt into the oats as they soak, ferments the starches boosting their levels of healthy probiotic cultures.
Probiotics are the beneficial bacteria living in your body that help protect against illness. You may have seen them in an advert for tummy health or spotted them in the yoghurt aisle of the supermarket.
We typically think of probiotics as being good for our digestion, but they do much more that simply keep us regular.
For example, they can directly influence blood sugar levels supporting our metabolism. They also promote the synthesis of the happy hormone serotonin, essential to our mental wellbeing. They make up 70% of our immune system, helping keep winter coughs and colds at bay.
In fact, we’re only just beginning to discover how wonderfully important these little guys are to our overall health.
Overnight oats are also simply delicious, a cheap, easy complete meal in one.
Ingredients (Serves 1)
30g oats
2 tbsp natural live yoghurt (dairy or vegan)
100ml milk of choice or unsweetened apple juice
Small handful of mixed nuts and seeds or a tsp of sugar free peanut butter adds protein and good fats
2 chopped dates or 8 raisins add sweetness
Optional herbs add a warming flavour e.g. cinnamon or ginger.
To serve
Choose a handful of fruit like raspberries, strawberries or blueberries (frozen if not in season), chopped banana or half a tin of pears in juice.
Method
In an clean old jar add the oats, nuts and seeds, raisins or dates and a pinch of your spice of choice. Pour the milk and yoghurt over and stir. Cover with a lid and refrigerate overnight. In the morning add fruit toppings as desired and serve.
Make individual jars or double/triple the recipe in one large jar to share out.