The breakfast is the most important daily meal, and oatmeal is one of the healthiest alternatives to start the day. It is rich in fiber and various nutrients that boost overall health.
According to Hrefna Palsdottir, MS:
“The nutrient composition of oats is well-balanced. They are a good source of carbs and fiber, including the powerful fiber beta-glucan. They also contain more protein and fat than most grains.
Oats are loaded with important vitamins, minerals, and antioxidant plant compounds. Half a cup (78 grams) of dry oats contains:
- 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)
This is coming with 51 grams of carbs, 13 grams of protein, 5 grams of fat and 8 grams of fiber, but only 303 calories. This means that oats are among the most nutrient-dense foods you can eat.”
Steel cut oats are the least processed type of oats, but the most difficult to prepare. Rolled oats are more processed, meaning that they are lower in nutrients, but easier to prepare, so they are a happy medium between the steel cut and instant oats.
The high fiber promotes digestive health, boosts metabolism, and controls appetite while increasing your energy levels.
If you combine such a breakfast with regular exercise and healthier dietary choices, you will lose excess weight, improve overall health, and energize the body.
Here are three delicious overnight oats recipes:
1. Nut Butter and Banana Overnight Oats
- ½ cup of rolled oats
- 2 tablespoons of nut butter of choice
- ½ a ripe banana
- 1 tablespoon of unsalted nuts of choice
- ½ a cup of almond milk
Pour the milk in a jar, add the nut butter, and stir. Then, add the rolled oats and the banana, cut in thin slices. Stir once more, place the lid of the jar, and store in the fridge. In the morning, add a bit of almond milk, sprinkle with nuts, and enjoy.
2. Blueberry Walnuts Overnight Oats
- ½ cup of rolled oats
- ½ cup of frozen blueberries
- 1 teaspoon of chia seeds
- 1 tablespoon of crushed walnuts
- ½ a cup of coconut milk
- 1 tablespoon of maple syrup
Mix all the ingredients in a mason jar, stir well, place the lid, and keep the jar in the fridge. In the morning, add some coconut milk, stir once more, and enjoy!
3. Raspberry, Almond, and Coconut Overnight Oats
- ½ a cup of rolled oats
- ½ a cup of raspberries
- 1/8 teaspoon of almond extract
- ½ a tablespoon of sliced almonds
- 1/8 teaspoon of ground cinnamon
- ½ a cup of unsweetened coconut milk
- 1 teaspoon of raw honey
- 1 teaspoon of shredded coconut
Prepare the oats in a pint-size glass mason jar. Mix them with the milk, raspberries, almond extract, ground cinnamon, and raw honey in a jar, stir well, and close with a lid. Store the jar in the fridge, and before you serve it, add the shredded coconut and almonds, and stir once more.
Try these overnight oats recipes reap all the benefits or oatmeal in a delicious way!
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