Overnight Oats, Five Ways

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We’ve got overnight oats on the brain! They’re a quick and nourishing breakfast or snack that’s portable and incredibly easy to throw together. Take a few minutes in the evening to prep your oats, and you’ll have a healthy breakfast at your fingertips come morning.

 

Healthful benefits & versatility

 

The health benefits of oats are vast; in addition to dietary fiber, they contain many vitamins, minerals, and antioxidants. The consumption of oats has been linked to lowering risk of coronary heart disease, improving cholesterol levels, and reducing risk of colorectal cancer. The fiber keeps you satiated (you stay satisfied and full longer), which may aid weight loss efforts. Not to mention, you can easily toss in extra goodies when preparing overnight oats to boost flavor and nutrients!

 

Why soak oats overnight? By soaking oats, you improve their digestibility and create a soft, creamy texture. If you find oats to be hard on your stomach, try mixing in a splash of lemon juice to your liquid before soaking. The acid neutralizes the phytic acid (naturally found in the outside layer of the grain) that can interfere with digestive enzymes and possibly reduce the absorption of important minerals. What’s better than having your food put in work while you snooze? When soaking oats, choose old-fashioned rolled oats (vs. quick or steel cut) as they hold up best to the liquid. Gluten-free options are available, too.

 

Overnight oats are wonderfully versatile and the flavor combinations are endless. Try enhancing your oats with tangy coconut yogurt or Greek yogurt, collagen peptides, plant protein, pumpkin puree, adaptogens, spices, or superfoods such as maca, matcha, moringa, or spirulina. For sweetness, you can swap out maple syrup for raw honey, use mashed banana, or try blending your ingredients with pitted Medjool dates before adding to your jar. Toppings can include fruit, nuts, nut butters, warmed berries, chia jam, coconut flakes, granola, or cacao nibs—you name it! If you prefer your oats warmed, simply prepare as directed and heat on the stovetop or in the microwave before enjoying.

 

Note that a single serving is one half cup (dry oats), so you can double up or divide as needed for desired number of servings. Overnight oats will last several days in the refrigerator in a container with a lid. Try these recipes or make up your own!

 

Basic overnight oats:

 

Ingredients:

1 cup rolled oats

1 ¼ - 1 ½ almond milk (or plant milk of choice)

1 Tbsp organic pure maple syrup

1 Tbsp chia seeds (if omitting, adjust the liquid to oats ratio 1:1)

Dash of sea salt

 

Directions:

Add all ingredients to a Mason jar or container with a lid. Stir or shake to combine, and refrigerate overnight. Add your favorite toppings and enjoy.

 

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1. Berry Oats:

Basic recipe, plus:

·      ½ cup of raspberry, mashed

·      small handful of blueberries

·      1 scoop collagen peptides 

·      1 tsp vanilla powder (you can find vanilla powder at health food stores or substitute pure vanilla extract)

·      dash of fresh lemon zest (optional)

Suggested toppings: raspberries, blackberries, blueberries, or strawberries, coconut flakes, almonds, or fresh lemon zest

 

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2. Spirulina Oats

Basic recipe, plus:

·      1 tsp vanilla powder

·      1 tsp spirulina

·      1 scoop collagen peptides

·      additional 1 Tbsp of maple syrup or sweetener of choice

Suggested toppings: bee pollen, frozen blueberries, yogurt, coconut, kiwi or dragon fruit

 

Recipe inspiration: https://healthfullyeverafter.co/food-nutrition-recipe-blog/2018/1/3/tropical-spirulina-overnight-oats

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3. Apple Pie Oats

Basic recipe, plus:

·      ½ tsp ground cinnamon

·      1/8 tsp allspice

·      ½ - 1 apple, chopped (baked apples would be delicious!)

·      dash of ground ginger

Suggested toppings: almond butter, walnuts, cinnamon, pumpkin seeds, granola

 

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4. Creamy Matcha Oats

Basic recipe (best with coconut milk), plus:

·      1 tsp matcha

·      1 tsp vanilla powder

·      dash of ground cinnamon

·      1 tsp coconut powder (optional)

Suggested toppings: coconut flakes, dissected coconut, berries of choice

 

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5. Energizing Maca, Almond Butter, and Cacao

·      1½ cups unsweetened almond milk

·      1 cup rolled oats

·      2 tablespoons chia seeds

·      2 tablespoons pure maple syrup

·      2 tablespoons almond butter

·      1 tablespoon maca powder

·      1 tablespoon cacao powder

·      2 teaspoons pure vanilla extract

·      Optional addition: add adaptogens of choice (I used 1 tsp Sun Potion Anandamide bliss alchemy mix, which is a blend of raw cacao with macuna, astragalus, ashwagandha, and reishi along with additional spices).

Suggested toppings: cacao nibs, banana, pomegranate seeds, almond or peanut butter

Recipe source: https://www.blissfulbasil.com/energizing-maca-almond-butter-cacao-overnight-oats/

 

If you’re not already enjoying overnight oats, we hope you’ll give them a try for a healthy grab-and-go breakfast (even if enjoyed at home). We predict that they’ll soon become a staple in your breakfast routine, too. Tag us (@ascendcycle) with your creations!

 

Want more breakfast inspo? Check out these posts: cauliflower and coconut porridge pots and strawberries and cream chia pudding.

 

Blogpost written by Ascend content expert, Ashley Hart.