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Overnight Oats in our Home…

We like to start off our Monday mornings with a ready-to-go container of overnight oats, prepared the night before.

For several months now, I have been taking about ten minutes each Sunday evening to quickly mix up 4 identical containers of overnight oats.

Then overnight, the rolled oats and other ingredients will soften and thicken in the milky/yogurt mix and deliciously absorb the flavours of apple and cinnamon.

The next morning it is a super quick breakfast and easy start to the day (which is why we have variations of this recipe every Monday morning!).

I always feel full, and well energized during the day when having this for breakfast, and often don’t realize how much time has gone by when I finally feel hungry again (which says a lot, because our five month old baby is currently exclusively breastfed, and that usually makes me constantly hungry!)

Nutrition of Overnight Oats:

Overnight oat breakfasts are packed full of protein, healthy fats, carbs, and lots of good nutrition for our bodies.

Did you know that by soaking the oats overnight they are fermenting? This is one reason why softened and lightly fermented oats are easier to digest and beneficial for gut health.

Here are a few other ways that overnight oats help our bodies:

• Fibre (found in the oats and seeds) helps to regulate and improve digestion
• High in protein: essential for muscle growth and producing energy
• Lots of B-Vitamins, copper, biotin, manganese and zinc that is beneficial to hair, skin and nails.
• Healthy fats (chia and yogurt) help support heart health and brain function.
• Unsaturated fatty acids and magnesium helps to support fat burning and weight loss.
• Zinc helps to support the immune system and reduce inflammation.

Cinnamon: More than just a “spice”

• Chinese medicine has been using cinnamon as an antioxidant for centuries
• Studies show that it reduces inflammation
• Used as an anti-fungal and antiviral
• It helps to regulate blood sugar levels
• Cinnamon supports heart health
• Improves circulation through the body

Apples: “An apple a day keeps the doctor away” (In some ways this old quote can certainly be true!)

• Apples give support to our immune systems
• They help to prevent colon cancer
• Apples assist with growth of “good gut” bacteria in the intestines
• Eating apples can lower cholesterol
• Support glucose regulation
• Apples are high in fibre (pectin)
• Has been shown to help reduce blood pressure
• Helps to reduce inflammation

How to Make Apple Cinnamon Overnight Oats:

Supplies Needed:

• Measuring cups
• Teaspoons & tablespoons
• Plastic container or jar
• Stirring spoon

Ingredients:

• 1/2 cup rolled oats (You could use quick oats, but old fashioned/rolled oats will have the best results)
• 1/4 cup yogurt (greek is my favourite. You can check out HERE how to make your own yogurt)
• 3/4 cup milk (or favourite nut milk)
• 1 tablespoon chia seeds
• 1 tablespoon hemp seeds
• 2 tablespoons of 3 Seed Blend (See THIS POST on how to make it with chia/sunflower/flax seeds)
• 1/2 teaspoon vanilla extract
• 1 tablespoon liquid honey
• 1/2 teaspoon ground cinnamon
• 1/2 apple, washed & diced

Directions:

1. Add all ingredients to container or jar and stir well. Add additional milk at the end if desired (it will thicken overnight).

2. Keep in fridge overnight, stir again the next morning and add another dash of cinnamon in top if desired.

Check out these other Breakfast Recipes from the Northbird Kitchen!

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