Oatmeal has been a breakfast item that has been around for a very long time. Oats come in a variety of ways with the most popular being quick oats, they cook easily and quickly but can be a little mushy. Oat groats are intact and take a long time to cook so using rolled oats, crushed or steel oats are better options that give all the benefits, maintain their texture and don't take to long to cook.
Why are oats good for us and why is it a great food item to enjoy for breakfast or use to create delicious snacks and treats?
Oats are whole grains that are well balanced in the nutrient department. They are a good source of fibre along with carbs, and contain more protein and fat than any other grain. Oats are loaded with important vitamins, minerals and antioxidants such as manganese, phosphorous, magnesium, B vitamins, iron, folate, cooper and zinc.
Oats are high in antioxidants especially avenanthramides which provide anti-inflammatory and anti-itching relief. This unique group of antioxidants is also said to lower blood pressure among other health benefits
Oats contain soluble fibre beta-glucan which helps reduce cholesterol, blood sugar, and help with digestion in our guts. They can also help with constipation due to the fibre. Eating oats especially for breakfast are great because they are filling and can keep you satisfied for longer satisfied for longer periods in turn helping with weight loss.
We have the convenience of getting oatmeal that is in packages that we just have to add liquid to. These are great but it is important to note that many of the brands out there have added sugar and artificial flavours. Its easy to make oatmeal but if you don't have time in the morning, this recipe is great to make the night before and you can take it on the go. Don't be afraid to substitute the ingredients to meet your needs, likes and dislikes. Try not to add too much sweetener and perhaps use a dried fruit to give you the sense of sweetness. If you do need a hint of sweetener use something more natural like unpasteurized honey, or true maple syrup.
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Overnight Oats
Yields 1 serving
TIme: 2h 20 min
1 ripe banana mashed
1/2 cup rolled oats
3/4 cup milk or nut milk (coconut, hemp, almond, soy)
1/4 tsp vanilla
2 Tbsps nuts (options: walnuts, almonds, cashews)
1/4 tsp cinnamon
1/4 tsp nutmeg
Topping options
Fresh berries ( blueberries, strawberries, raspberries)
1 tsp cocoa powder
Sprinkle of unsweetened shredded coconut or coconut flakes
Chia seeds
Hemp Seeds
How to make it:
1. In a medium bowl mash the banana until smooth.
2. Add the rest of the ingredients and stir well.
3. Pour mixture into a small container, cover and put in the fridge over night or a minimum of two hours.
4. In the morning stir the mixture if too thick add some milk or nut milk to desired consistency. If to thin add some whole oats.
5. Add extra topping of your choice.
Substitution: If you do not like the banana you can use 1/4 cup greek yogurt instead, 1/2 cup unsweetened apple sauce.