When it comes to breakfast options, overnight oats are a healthy and effective choice. These oats are not only healthy but also let you be creative with the toppings and flavors you use. Let’s talk about overnight oats and discover their benefits, a unique way to make them, and how to use oat milk.
Why use oat milk to make overnight oats?
I could give you a lot of reasons why this recipe is well worth trying, but the main ones are that it’s incredibly simple to prepare and full of healthful goodness.
If you’re new to cooking or a kitchen novice, this is one of the simplest and fastest recipe options that you should try once. This is a really easy dish to put together and requires no cooking.
Furthermore, anyone who is lactose-intolerant should definitely try this preparation. You should definitely try this dairy-free recipe if you or any members of your family dislike dairy-based products.
You can be confident that this preparation will be entirely vegan, without any lactose or soy, thanks to its main components of whole-grain oatmeal and oat milk.
These recipes are incredibly tasty and versatile, and they’re also very simple to prepare. This dish will instantly awaken your taste buds, so please feel free to indulge in it.
Advantages of consuming oat milk with overnight oats
Digestive Health
- A great source of fiber is oats and oat milk combined. Oats promote gut health and aid in digestion because of their high soluble fiber content.
- Oats’ beta-glucans help people feel fuller for longer, which helps people control their weight and avoid overindulging.
Bone Health
- Vital nutrients like calcium and vitamin D, which are necessary for keeping strong and healthy bones, are frequently added to oat milk fortification.
- Every spoonful of these fortified dairy substitutes in your overnight oats guarantees that you’re promoting bone health.
Energy Boost
- Due to their complex carbohydrate content, oats give you a steady energy boost all day. When paired with oat milk, you get a consistent and long-lasting energy boost in the morning.
Vegan and Lactose-Free
- For people who are vegan or have a lactose intolerance, oat milk is an excellent dairy substitute. It lets people have a filling, creamy breakfast without sacrificing their dietary choices or requirements.
Heart-Healthy Benefits
- Beta-glucans, which lower cholesterol and support heart health, are found in oats and oat milk.
- Oat milk’s unsaturated fats also support cardiovascular health, which makes overnight oats with oat milk a heart-healthy option.
Antioxidant Content
- Avenanthramides, an antioxidant found in oats, have anti-inflammatory and anti-itching qualities that support the health of the skin in general.
Customization for Dietary Preferences
- Oat milk overnight oats offer remarkable versatility in catering to diverse dietary needs. This breakfast choice can be effortlessly tailored to accommodate various dietary restrictions, including vegan, gluten-free, or dairy-free preferences.
Nutrient Facts for Overnight Oats with Oat Milk
| Nutrient | Amount per Serving (1 cup) | % Daily Value |
|---|---|---|
| Calories | 250 | |
| Total Fat | 7g | 11% |
| Saturated Fat | 1g | 5% |
| Trans Fat | 0g | |
| Cholesterol | 0mg | 0% |
| Sodium | 80mg | 3% |
| Total Carbohydrates | 40g | 13% |
| Dietary Fiber | 6g | 24% |
| Sugars | 10g | |
| Protein | 8g | 16% |
| Vitamin D | 120 IU | 30% |
| Calcium | 300mg | 30% |
| Iron | 2.7mg | 15% |
| Potassium | 400mg | 8% |
Percent Daily Values are based on a 2000-calorie diet.
These values provide an overview of the nutritional content in a typical serving of overnight oats with oat milk, helping you understand their contribution to your daily dietary needs.
Tips for preparing overnight oats with oat milk
Fresh food always tastes better, so try this simple 5-minute recipe to make your own oat milk. Gather the ingredients for the recipe, and then prepare the homemade oat milk.
This is a very easy recipe that is healthy and doesn’t require any special cooking skills. Nevertheless, you can use the advice below to get the greatest results each and every time you use oat milk to make overnight oats.
- Oats: When preparing overnight oats, use rolled oats for optimal results. Give the oats enough time to soak so that they become lighter and softer in texture. Old-fashioned oats are flattened and steamed with large rollers to increase their surface area and soften them as they soak. Because steel-cut oats aren’t processed, when they’re soaked, the oatmeal gets dense and incredibly chewy. Quick oats are thinner-rolled and have smaller pieces, so soaking them for a long time makes them extremely mushy.
- Fruit: Oats don’t usually taste very good, but adding fruit can quickly make a big difference. The simplest ingredients to substitute into a recipe without cooking are dried, fresh, and frozen fruits. The overnight oats can be enhanced by adding frozen blueberries, grated apple, or mashed banana.
- Nuts: Nuts can be added as a toasted and chopped garnish, butter substitute, or dairy-free milk substitute. One of the simplest ways to add healthy fats and protein to oatmeal is to add nuts.The nutty aroma and crunchy texture bring out the soaked oats’ flavor even more.
- Seeds: You can add extra nutrition to the soaked oats by mixing in some superfoods like chia, flax, and hemp seeds.
- Sweetener: While it’s advised to avoid adding sugar when making overnight oats, it’s the simplest way to transform a nutritious meal into something unhealthy. Steer clear of adding too many empty calories to the recipe, and stick to natural sweeteners. When used sparingly, honey, mashed dates, and maple syrup are all excellent choices.
- Protein: Plant-based protein can be found in oats, but not in sufficient amounts to meet your bodybuilding needs. If you want to increase your intake levels, consider adding a scoop of protein powder to give your body an extra boost of amino acids.
- Gluten-free: Although whole-grain oats are naturally gluten-free, it is advised to buy certified oats if you have a severe sensitivity to wheat in order to prevent cross-contamination during the harvesting and packaging process.
- Vegan: As long as you use plant-based yogurt and dairy-free milk, this recipe for overnight oats with oat milk is vegan-friendly. Furthermore, honey cannot be used to be completely free of animal byproducts; instead, use your favorite sweetener.
- Storage: If you plan to eat overnight oats the following day, there’s no need to refrigerate them. Fermentation, which occurs when they are left at room temperature, is a perfectly normal and beneficial process. Once the evening is over, store the oats in the refrigerator for up to five days, or freeze the overnight oats for up to six months.
How To Make Overnight Oats With Oat Milk
Overnight oats are a convenient, healthy, and delicious way to start your day. Using oat milk not only adds a creamy texture but also keeps the recipe dairy-free and vegan. Here’s a simple guide to making overnight oats with oat milk.
Ingredients
- 1/2 cup rolled oats
- 1/2 cup oat milk
- 1 tablespoon chia seeds (optional)
- 1 tablespoon sweetener (maple syrup, honey, or agave nectar)
- 1/2 teaspoon vanilla extract (optional)
- A pinch of salt
- Toppings, including fresh fruits, nuts, seeds, or nut butter, according to your preference.
Instructions
- Combine Ingredients: In a jar or bowl, mix the rolled oats, oat milk, chia seeds, sweetener, vanilla extract, and salt.
- Stir Well: Make sure all the ingredients are well combined. The chia seeds should be evenly distributed to help thicken the mixture.
- Cover and Refrigerate: Cover the jar or bowl with a lid or plastic wrap and refrigerate overnight, or for at least 4 hours. This permits the oats to soak up the liquid, leading to a more softened consistency.
- Add Toppings: In the morning, give the oats a good stir. Add your favorite toppings such as fresh fruits, nuts, seeds, or nut butter.
- Serve and Enjoy: Enjoy your overnight oats straight from the jar or transfer to a bowl. You can eat them cold or heat them up in the microwave if you prefer a warm breakfast.
Tips
- Customize Your Oats: Feel free to customize your overnight oats with different spices like cinnamon, nutmeg, or cocoa powder.
- Adjust Consistency: If you prefer a thinner consistency, add a bit more oat milk in the morning.
- Meal Prep: Make several jars at once to have a healthy breakfast ready for the whole week.
The bottom line
Preparing overnight oats with oat milk creates a flexible and healthy breakfast choice that you can readily customize to suit your individual tastes and dietary requirements. This recipe serves as an ideal solution for busy professionals, students, or anyone seeking a nutritious and convenient morning meal. The advantages of oat milk, paired with the nutritional benefits of oats, create an excellent foundation for a productive day. Consider exploring various toppings and flavor combinations to enhance your breakfast experience. Embrace the ease and nutritional value of overnight oats with oat milk, and take pride in nurturing your body each morning.
