Overnight oats, but make it cool again.
three recipes to add to your repertoire
Overnight oats is nothing new, I know that. BUT, we can make them cool again by coming up with new flavours, new combinations and exciting our palate with the first bite in the morning. I mean, we want to start the day with something delicious. We eat for a large proportion of our day, so let’s enjoy it and take our time to make something for us, because we deserve it!
Let’s get into some of the benefits of overnight oats, its a time saver, but more than that, it is great for our bodies.
One of the tidbits that stood out to me while studying nutrition at Columbia University in New York was the role of phytate in our digestion. If you don’t know, phytate is a naturally occurring compound found primarily in plant seeds. It serves as the main storage form of phosphorus in many plants, particularly in seeds and bran. It has been considered an “antinutrient” because it binds to essential minerals such as iron, zinc, calcium, magnesium, and copper in the digestive tract, which means that it forms insoluble complexes that the human body cannot absorb efficiently. So diets that are high in phytate can decrease the absorption of these minerals.
But, it is not entirely “anti” because it has antioxidant properties, which can reduce oxidative stress, specifically chelating iron and could have a role in reducing the risk of kidney stones, certain cancers, and other chronic diseases.
So, what can we do to stop it from binding to minerals or reduce its effect?
We can use preparation methods such as soaking, sprouting, fermenting, and even cooking foods can significant reduce phytate content and improve mineral bioavailability.
In most well-balanced diets, the effects of phytate are not usually an issue, but it can be if you have a diet heavily based on unrefined grains and legumes.
Some foods it can be found in:
Wheat bran
Rice bran
Almonds
Beans
Lentils
Soybeans
Peanuts
Sesame seeds
Oats
Buckwheat
Whole wheat bread
Tofu
Let’s go back to preparation methods - soaking, sprouting, fermenting and cooking.
Soaking oats, especially overnight can improve digestibility (breaks down complex starches), enhances nutrient absorption by reducing phytic acid, is better for our guts as soaked oats retain more resistant starch, it a source of prebiotic fibre that feeds beneficial gut bacteria, lowers glycaemic impact which is great for stabilising blood sugar levels, and is it incredibly convenient, - it is a time saver in the morning.
I have been making overnight oats for years now, and I love coming up with new combinations and flavours, and I love the texture it creates. Having something cool, nourishing and really delicious in the morning, especially during the summer months, is so satisfying.
I always have a base of:
Organic Oats
high in fibre, protein, B vitamins, minerals, antioxidants
Flaxseed Meal
rich in omega-3 fatty acids, lignans, and soluble fibre
Chia Seeds
great source of fibre, plant-based protein, omega-3’s, calcium, and antioxidants
Milk & Yogurt
adding yogurt further bumps up the protein, calcium and benefits our gut microbiome.
The recipes:
APRICOT, FENNEL, LEMON & MACADAMIA
INGREDIENTS
150g Organic Oats
1/2 Tbsp Chia Seeds
1 Tbsp Flaxseed Meal
100g Greek Yogurt
100ml Whole Milk
200ml Water
145g Apricots
1 Cardamom Clove
Pinch of Fennel Seeds
1 Tsp Vanilla
1/2 Tbsp Honey
Pinch of Sea Salt
Topping
3 Apricots
3 Thyme Sprigs, leaves picked
1/2 Tbsp Honey
Olive Oil
Handful of Toasted Macadamia Nuts
Drizzle of Maple Syrup
Method
Make the base mix first, mixing together the oats, chia, flaxseed meal, salt, greek yogurt, milk and water until evenly combined.
Remove the pit from the apricot and dice into small pieces. In a pestle and mortar pound the cardamom clove and fennel seeds to break the seeds down. Remove the cardamom clove skin.
Mix the spices into the oat base, with the diced apricots, vanilla and honey.
Transfer to an airtight container and leave in the fridge overnight.
The next morning, heat a frying pan with a drizzle of olive oil over medium /high heat. Cut the apricots in half, removing the seed. Place the apricots cut side down into the pan and leave to char for 2 minutes until nice and golden brown. Pick off the leaves from the thyme sprigs and finely chop the leaves. Flip the apricots over, sprinkle over the leaves and drizzle over the honey, reducing the heat down slightly and leave to char for a few more minutes.
Divide the oats into two bowls and top with the apricots, and toasted macadamia nuts. Drizzle over a little maple syrup and enjoy!
BLACKBERRY, BLUEBERRY, LEMON & MINT
INGREDIENTS
150g Organic Oats
1/2 Tbsp Chia Seeds
1 Tbsp Flaxseed Meal
100g Greek Yogurt
100ml Whole Milk
200ml Water
70g Blueberries
70g Blackberries
4 Sprigs of Mint, leaves picked
1/2 Lemon, zested
1/2 Tbsp Honey
Pinch of Sea Salt
Topping
Extra berries, toasted pumpkin seeds, maple syrup drizzle
Method
Make the base mix first, mixing together the oats, chia, flaxseed meal, salt, greek yogurt, milk and water until evenly combined.
Pick the mint leaves and finely chop the leaves. Add the mint to the oat base with the berries, lemon zest and honey. Transfer to an airtight container and place in the fridge overnight.
The next morning, top with extra berries, toasted pumpkin seeds and a drizzle of maple syrup.
CHERRY, LIME, PEACH & HAZELNUTS
INGREDIENTS
150g Organic Oats
1/2 Tbsp Chia Seeds
1 Tbsp Flaxseed Meal
100g Greek Yogurt
100ml Whole Milk
200ml Water
8-10 Cherries, pitted
1/2 Lime, juice and zest
1 Tsp Vanilla
1/2 Tbsp Honey
Pinch of Sea Salt
Topping
Extra cherries, sliced peaches, toasted hazelnuts, drizzle of tahini & maple syrup
Method
Make the base mix first, mixing together the oats, chia, flaxseed meal, salt, greek yogurt, milk and water until evenly combined.
Remove the pits from the cherries and slice them into quarters. Zest 1/2 the lime and add it to the oat base, with the cherries, honey and vanilla. Mix and transfer to an airtight container and leave overnight.
The next morning, divide the oats into two bowls and top with extra chopped cherries, some sliced peach, toasted hazelnuts and a drizzle of tahini and maple syrup.
