How to make OVERNIGHT OATS For a Healthy Winter

I am totally a morning person, however people around me are not and they tend to skip breakfast because they are running late. This is such an unhealthy habit. Breakfast is known to be the most important meal of the day!  Start your day with lots of energy and nutrients!

So this post is for all my lazy friends, and all the people out there having difficulties waking up in the morning  especially in winter when it gets light pretty late, and use that as an excuse for not having breakfast or only eating unhealthy sugary cookies.

The solution to this unhealthy habit are Overnight oats!

Overnight oats is a no-cook method of making oatmeal. Instead of cooking oats with liquid on the stove, you mix rolled oats with your favorite liquid and other ingredients, and let it rest in the fridge overnight.

The next morning you will have a pudding-like porridge. It is creamier and denser than the one on the stove. You just put some fresh fruit on top of it and that’s it.

The simplest and for me most delicious overnight oats is one I prepare with Chia seeds, oats and flax seeds.

Oats -Benefits

What better way to gain the strength and energy to carry you through a hectic morning schedule than oats. They add extra nutrition to a variety of healthy dishes. Oats, are a hardy cereal grain able to withstand poor soil conditions.

Oats are loaded with important vitamins, minerals and antioxidant plant compounds. Half a cup (78 grams) of dry oats contains (1) :

  • Manganese: 191% of the RDI.
  • Phosphorus: 41% of the RDI.
  • Magnesium: 34% of the RDI.
  • Copper: 24% of the RDI.
  • Iron: 20% of the RDI.
  • Zinc: 20% of the RDI.
  • Folate: 11% of the RDI.
  • Vitamin B1 (thiamin): 39% of the RDI.
  • Vitamin B5 (pantothenic acid): 10% of the RDI.
  • Smaller amounts of calcium, potassium, vitamin B6 (pyridoxine) and vitamin B3 (niacin).

Including: 51 grams of carbs, 13 grams of protein, 5 grams of fat and 8 grams of fiber, but only 303 calories.

Oats are high in the soluble fiber beta-glucan. It can help to reduce cholesterol (2) and blood sugar levels(3) ,  an promotes healthy gut bacteria.  It also increases the feelings of fullness(4).

Furthermore, oats contain many antioxidants, including avenanthramides. These compounds may help reduce blood pressure by catching free radicals(5).

For more information: https://authoritynutrition.com/9-benefits-oats-oatmeal/

Flax seeds -Benefits

Reducing Hypertension  by using flax seed oil.(6)

Improve digestion: Flax seeds contain high levels of mucilage gum content. Mucilage is a gel-forming fiber that is water soluble and has incredible benefits on the intestinal tract. Mucilage can keep food in the stomach from emptying too quickly into the small intestine which can increase nutrient absorption.

Flax seeds are extremely high in both soluble and insoluble fiber which can support colon detoxification, fat loss (7) and reduce sugar cravings.

Give you clear skin: If you want healthier skin, hair and nails then add 2 tbsp of flax seeds to your smoothie or 1 tbsp of flax seed oil to your daily routine.

Flax seeds lower cholesterol levels. (8)

Flaxseeds are High in Antioxidants (Lignans). Lignans are unique fiber-related polyphenols that provide us with antioxidant benefits for anti-aging, hormone balance and cellular health.

Lignans in the flax have been shown to have benefits for menopausal women. It can be used as an alternative to hormone replacement therapy because lignans do have estrogenic properties.

For more information: https://draxe.com/10-flax-seed-benefits-nutrition-facts/

A  1 ounce (3 tbsp) serving of flaxseeds contains:

  • Omega-3 (ALA) 6,338mg
  • Fiber 8g
  • Protein 6g
  • Vitamin B1 31% RDA
  • Manganese 35% RDA
  • Magnesium 30% RDA
  • Phosphorus 19% RDA
  • Selenium 10% RDA
  • Also, flaxseeds contain a good amount of vitamin B6, Iron, potassium, copper and zinc

Chia Seeds – Benefits

Chia seeds have a high amount of antioxidants (9).

Almost all of the carbohydrates in chia seeds are fibers. Therefore they can absorb 10-12 times their weight in water. Fiber also has various beneficial effects on health.

Chia seeds are high in quality protein, much higher than most plant foods(10). Protein is the most weight loss friendly macronutrient and can drastically reduce appetite and cravings. Chia seeds really are an excellent protein source, especially for people who eat little or no animal products. (11)

A 1 ounce (28 grams) serving of chia seeds contains (12):

  • Fiber: 11 grams.
  • Protein: 4 grams.
  • Fat: 9 grams (5 of which are Omega-3s).
  • Calcium: 18% of the RDA.
  • Manganese: 30% of the RDA.
  • Magnesium: 30% of the RDA.
  • Phosphorus: 27% of the RDA.
  • They also contain a decent amount of Zinc, Vitamin B3 (Niacin), Potassium, Vitamin B1 (Thiamine) and Vitamin B2.

This is particularly impressive when you consider that this is just a single ounce, which supplies only 137 calories and one gram of digestible carbohydrate!

For more information: https://authoritynutrition.com/11-proven-health-benefits-of-chia-seeds/

Simple Overnight Oats with flax seeds and chia seeds topped with blueberries nuts and persimmon

As fluid I use soy milk/drink or almond milk. But as I am topping my pudding up with nuts afterwards I prefer soy as a flavour in the pudding.

img_0917

Mix chia seeds, oats and flax seeds in the soy milk put it in a jar and let is stay overnight.How much you use depends on your own taste buds, and if you like your overnight oats to be more fluid or dense. Try until you find something that works for you.

I generally do not use any sugar or maple syrup as the fruits I am adding the next morning do contain fruit sugar already. But if you wish your pudding a bit sweeter feel free to add some maple syrup. What I do add especially in Winter when Christmas comes closer is cinnamon.

img_0941

My favorite fruit combination with this simple overnight oats in winter are frozen blueberries and persimmon! I add also some nuts and Goji berrries and that is it!

(1) http://nutritiondata.self.com/facts/cereal-grains-and-pasta/5708/2

(2) https://www.ncbi.nlm.nih.gov/pubmed/25411276

(3) https://www.ncbi.nlm.nih.gov/pubmed/18633670

(4) https://www.ncbi.nlm.nih.gov/pubmed/24884934/

(5) https://www.ncbi.nlm.nih.gov/pubmed/15186945

(6) http://www.nature.com/ejcn/journal/v61/n10/full/1602631a.html

(7) http://jn.nutrition.org/content/140/11/1937.full

(8) http://nutritionandmetabolism.biomedcentral.com/articles/10.1186/1743-7075-9-8

(9) http://www.ncbi.nlm.nih.gov/pubmed/24811150

(10) http://pubs.acs.org/doi/abs/10.1021/jf3034978

(11) http://ajcn.nutrition.org/content/82/1/41.abstract

(12) https://authoritynutrition.com/foods/chia-seeds/

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