How to Make Overnight Oats Without A Recipe

muesli

(Healthcastle.com) Muesli or overnight oats have had a renaissance over the last few years and with good reason. It’s a quick, cool and nourishing breakfast packed with health benefits.  Read on to find out why you should give it a regular spot in your rotation and how to put this dish together – no recipe required!

What is it?

Muesli is a dish made of raw oats, fruit and nuts or seeds soaked in milk (or less commonly water). Overnight oats are essentially a reincarnation of this dish, but are thicker and more oatmeal-y thanks to the longer soaking and different proportions of fluid.Overnight oats saves you valuable minutes on rushy mornings and is a cinch to throw together.

Raw oats are also a good source of resistant starch- starches that make it through your digestive system and seem to feed your good bacteria, decrease insulin resistance and after meal blood sugar, and may even help protect and heal inflammatory changes (although much more research is needed to confirm that piece). They also seem to play a key role in fullness and regulation of appetite hormones. Keep an eye out for a full post on resistant starch why’s and where’s in the next week or two!

Overnight Oats Recipe Skeleton

  1/3 of a cup of raw oats serves one person, so just multiply upwards to make more servings as needed. Easy peasy!

Base:

  • 1 part Rolled Oats
  • 1 part Milk
  • 1 part yogurt
  • 2 parts fruit
  • 1 tbsp nuts or seeds per portion

Mix all the ingredients together in a bowl, mason jar or travel container and let sit for 4 hours or overnight. 

Flavour pairings:

This is an easy place to experiment with flavours so get creative! Here are some of my favourites;

  1. Vanilla, cinnamon, nutmeg, chopped almonds, peaches
  2. Vanilla, berries, mint leaves, walnuts
  3. Pumpkin spice, chopped pecans, banana and canned pumpkin puree (in place of the fruit)
  4. Chia seeds and walnuts, cinnamon, apples (diced), dried cranberries 

Tips:

  • I like mine a little thicker- partly because it makes it more portable and easy to eat (this has a frequent place in my lunch rotation). If you prefer more of a liquid-y muesli, use mostly milk and less yogurt or soak a little less. Just a little warning- this really doesn’t work well with steel cut oats unless you grind them first.
  • If you are using frozen fruit just throw it in there! It usually will defrost by the next morning.
  • Greek yogurt is a staple for me because it helps ramp up my protein in the am. If you prefer regular yogurt you may want to stir in a bit of nut butter or protein powder or have a hardboiled egg on the side to balance your plate.
  • The nuts soften a little when soaked overnight, if you really like a firm crunch just stir them in last minute.
  • Looking for something a little special for Sunday morning? Stir in a few good quality chopped chocolate chips along with raspberries and vanilla for a lovely treat.

 

Photo by flickr user waysideviolet

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