BEGINNERS GUIDE TO OATS AND OVERNIGHT OATS

Are you a fan of overnight oats?

Are you generally so tempted to skip breakfast every morning, even after knowing that it is the most important meal of the day, just because you’ve got no time to spare?

Are you trying to take small steps in being healthy and eating healthy? Don’t worry I am with you too…

If your answer is YES to all of the above or even one of the questions, then please continue reading…

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I use this Neal’s Yard Wholefoods for my overnight oats recipes. They are a type of rolled oats.

Oats are full of fiber and nutrients essential for a healthy diet. It is one of the most nutritious whole grain foods and is a good ingredient to add to any dish wherever appropriate, to take the dish to a very comforting and wholesome level. Oats, the cereal is well adapted to be cultivated and grown in various degrees of cold and wet climates. Up until the 19th century, it was a basic food item in some countries like Scandinavia, Wales, Germany, Scotland, etc.

Oats are mainly used to make savoury or sweet broths, gruels (which is a food containing some type of cereal such as oats, wheat, rice, etc. and is boiled with milk or water but is runny in consistency compared to a porridge), soups (my mum makes the best hearty, wholesome bowl of semolina (rava) soup and also oat soup), and porridges (which is generally eaten for breakfast and is cooked in milk).

Oats are also used for making biscuits, cookies (like the oatmeal and raisin cookies), pancakes; and in some countries its also used in stews, stuffings for meat, a coating for herrings, dosas, chillas and various other recipes.

Oats are processed to make oatmeal, of different types. Pinhead is the largest and coarsest, then there is rough which is coarse, and finally medium, fine and superfine. Pinhead oatmeal is used to make coarse porridge, types of cookies, etc. Rough oatmeal is used to make oatcakes, biscuits, etc. Medium is used to make Parkins (a chewy sticky ginger cake, made with oatmeal and treacle) and cakes. Superfine is used for thickening soups and sauces, for stuffings, to make a dosa batter or even a chilla batter, etc.

Oatmeal contains high levels of antioxidants which facilitates in improving blood flow. It is low in calories and power-packed with vitamins and minerals, like magnesium, iron, phosphorus, zinc, vitamin B1 and B5- just to name a few. It also contains a soluble fiber called beta-glucan which helps to improve insulin, which the human body naturally produces, thus helping to lower blood sugar levels. Oats are a food diabetic patients should definitely include as part of their normal diet. Besides keeping them full for a longer period of time, it will also help to keep their diabetes under control. This beta-glucan also helps in lowering the level of cholesterol in the body. It facilitates weight loss too.

For other tips to remain healthy and fit, check my FIVER TO A HEALTHY LIFE post.


“Breakfast should be had within the first 30 minutes after waking up…”

Groats are whole oats that have been hulled and cleaned and cannot be used for oatmeal as it is too coarse. Steel-cut oats are groats cut into coarse bits, you can use it to make oatmeal.

Finally, let’s talk about rolled oats or oat flakes. This is what I generally use to make overnight oats. It is pressed groats. This kind is used for baking too.

Rolled oats are made by steaming and rolling pinhead oatmeal. Instant or quick-cooking rolled oats like Quaker oats-Oat so simple , for example, are made by rolling the oats slightly thinner than their ordinary Traditional Quaker Oats and hence cook faster. Jumbo rolled oats are made by rolling the whole grain. Rolled oats are used to make muesli, flapjacks, energy balls and energy bars, no bake oat squares, muffins, etc.

People also use oats as a natural face and body scrub by adding other ingredients like papaya, honey, yoghurt, etc. to it.

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Overnight oats with fresh berries, oranges and flaxseeds.

Overnight oats are legitimately delicious, and so easy to make! All you’ll need is few ingredients, and 5 minutes of your previous night or even lesser, if you’ve got all the ingredients at hand.

FEW THINGS TO REMEMBER

Adding fruits or berries to your overnight oats is not only healthy, it adds so much flavour!

You can use fresh or frozen fruits, frozen fruits are great for layering because as they defrosts, they release juices.

If you’re using fruits that tend to OXIDIZE Quickly such as apples or bananas, toss them with a sprinkle of lemon juice and/or place them at the bottom of the bowl or jar which will prevent them from turning brown.

Overnight oats are like fuel to your body in the morning. It is a balanced and healthy breakfast option which will keep you full for a longer period of time thus reducing your chances to eat junk or snack every couple of hours. I think its one of the most easiest breakfast recipes to make. Layer it all, mix it, cover it and refrigerate it. All done! Simple!

You can add whatever you like to your overnight oats recipe. Please take the liberty of adding flavours you like to it, and that will surely make you love it even more. The possibilities are endless.

You can add:

  • Different nuts like pistachios, cashew nuts, almond flakes, etc.
  • Different seeds like roasted pumpkin seeds, chia seeds, flaxseeds, etc.
  • Different flavours like cinnamon powder, vanilla bean paste, nutmeg powder, cardamom powder, etc.
  • Different berries like strawberries, blackberries, raspberries, blueberries, etc.
  • Different sweeteners like natural honey, maple syrup, brown sugar, molasses, cane sugar, etc.
  • Different liquids like water, dairy milk, plant-based milk, etc.
  • Different fruits like oranges, kiwi, apples, bananas, etc.
  • Different butters like almond butter, cashew butter, peanut butter, etc.

Do you have a go-to oats recipe? Let me know in the comments down below. I’d love to hear about it!

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Caramelised Overnight Oats with berries, fruits and flaxseeds.

This is one of my overnight oats recipe:

RECIPE~

INGREDIENTS:

  • 1/2 cup rolled oats from Holland and Barrett
  • 3/4 cup skimmed milk
  • 1 tbsp brown cane sugar, for that extra caramelised flavour
  • a pinch of sweet cinnamon powder
  • 1 easy peal orange
  • few blackberries
  • few strawberries
  • 1 tbsp roasted flaxseeds

METHOD:

Mix the oats, milk, sugar and cinnamon together. Keep refrigerated overnight.

Next morning garnish it with the fruit, berries and flaxseeds.

Add more milk if it appears too thick. Mix few berries the night before if you want it to have that further fruit infusion the next morning.

ENJOY!!!

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Healthy bowl of goodness. Overnight oats with berries, fruit and flaxseeds.

UNTIL NEXT TIME, BYE BYE!

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