Shutterstock If you’re trying to lose weight , you might want to start adding overnight oats to your meal plan. According to nutritionist Carrie Gabriel , MS, RDN, of Steps 2 Nutrition , “Overnight oats pack a plethora of benefits. Oats are low in calories on their own, but […]
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If you’re trying to lose weight, you might want to start adding overnight oats to your meal plan. According to nutritionist Carrie Gabriel, MS, RDN, of Steps 2 Nutrition, “Overnight oats pack a plethora of benefits. Oats are low in calories on their own, but very filling due to their high fiber content—specifically prebiotic fiber called beta-glucans. Beta-glucans is known for aiding in weight loss and preventing overeating.”
She adds, “Beta-glucans in oats are also known for reducing cholesterol circulation in the blood by aiding in the excretion of cholesterol rich bile, thus helping in the prevention of heart disease and strokes.” Simply put, beta-glucans in oats can promote overall heart health.
Moreover, “Overnight oats also consist of insoluble fiber, which aids in bowel movements and prevents constipation.” When this happens, fiber makes our stools bulkier and helps soak them in water. As a result, the stool is easier to pass through the colon.
Gabriel also says, “Overnight oats can boost in brain function. Because oats are a carbohydrate, they contain glucose, which is the fuel our brain relies upon to function. Oats enriched with Vitamin B can aid in memory preservation and prevent cognitive dysfunction as well.”
Want to give overnight oats a try? Keep reading as Gabriel shares some of her favorite recipes.
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Blueberry Overnight Oats
Heads up: Gabriel mentions that this is best made in a mason jar, but a small square Tupperware is also okay.
Ingredients
•1/2 cup of regular or rolled oats
•1 cup of non-dairy milk such as cashew or almond milk
•1 tablespoon of chia seeds
•1/4 teaspoon of pure vanilla extract
•¼ teaspoon cinnamon
•¼ cup blueberries
•1 tablespoon chopped walnuts
•1 tablespoon honey (optional)
Directions
•In a medium bowl add oats, non-dairy milk of choice, chia seeds, vanilla extract, cinnamon, and honey. Mix all ingredients together.
•Wash blueberries and set aside.
•In a 12-ounce mason jar (or 12-ounce container of choice), create layers of overnight oats batter, alternating with blueberries and walnuts.
•Put the lid on and place in the fridge overnight.
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Pumpkin Overnight Oats
Ingredients
•2/3 cup gluten-free rolled oats
•3-4 tablespoons pumpkin puree
•1/4 cup almond milk
•1 tablespoon maple syrup
•2 teaspoon chia seeds
•1/2 teaspoon ground cinnamon
•1/2 teaspoon ground nutmeg
•handful of chopped walnuts
•Large handful of Purely Elizabeth Pumpkin Cinnamon Ancient Grain Granola (optional)
Directions
•Start by adding the milk and chia seeds.
•Add the spices and the maple syrup. Give it a stir.
•Add the oats. Ideally, the oat mixture is saturated by the milk but not completely submerged in it. You can add more oats or milk until this is the case for you.
•Layer the pumpkin puree on top (3-4 tablespoons should be adequate).
•Add the chopped walnuts. At this point, you can add a bit more maple syrup if you wish. You can also choose to add the granola on top. Feel free to use any granola.
•Put a lid on it and place it in the refrigerator until the morning.
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Chocolate Almond Butter Overnight Oats
Ingredients
•1/2 cup unsweetened milk of choice
•1/2 cup rolled oats
•2 tablespoons chia seeds or ground flaxseeds
•1/2 teaspoon vanilla extract
•2 tablespoons natural almond butter
•2 tablespoons cacao powder
•1-2 tablespoons maple syrup
Directions
•Whisk all the ingredients together in a medium sized bowl.
•Spoon into a jar with a tight fitting lid.
•Refrigerate overnight and eat in the morning.
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Banana Peanut Butter Overnight Oats
Ingredients
•1 ripe banana
•1 tablespoons peanut butter
•1/2 teaspoon ground cinnamon
•1/2 teaspoon vanilla extract
•1/2 cup almond milk (or milk of choice)
•1/2 cup old-fashioned rolled oats
•1 teaspoon honey or maple syrup
Directions
•Peel and mash the banana.
•Add in the peanut butter, cinnamon, vanilla, and milk. Stir well.
•Add the rolled oats and the honey or maple syrup.
•Put the lid on the jar and let it sit in the refrigerator overnight.
•You can also double this recipe and make two or triple it!
