Simple Overnight Oats

Simple Overnight Oats Recipe for Weight Loss and Gut Health

If you’re looking for a quick, nutritious, and delicious breakfast to support weight loss and improve gut health, overnight oats are a fantastic option. Packed with fibre, healthy fats, and probiotics (with the right additions), this recipe is designed to keep you satisfied while nourishing your gut microbiome.

Why Overnight Oats?

Overnight oats are incredibly versatile, easy to prepare, and perfect for busy mornings for both kids and adults. The base ingredient, oats, is rich in soluble fibre, which helps regulate blood sugar, keeps you full for longer, and promotes healthy digestion. While there is some conjecture about the health benefits of oats, they remain a popular choice due to their potential to:

Promote Gut Health: As a prebiotic food, oats can support the growth of beneficial gut bacteria.

Support Heart Health: Oats contain beta-glucan, a type of soluble fibre that may help lower cholesterol levels.

Stabilise Blood Sugar: The fibre in oats can slow the absorption of sugar, reducing blood sugar spikes.

Aid Weight Management: Oats are low in calories but high in satiety-promoting nutrients, helping with portion control and hunger management.

Protein: 

• Avenalin: The main protein in oats, which is similar to bean proteins.
• Avenin: A minor protein in oats that is related to wheat gluten. Most people with gluten intolerance can digest avenin.

Vitamins and minerals 

• Iron: A half-cup serving of oats contains about 10% of your daily iron needs.
• Magnesium: Oats contain magnesium.
• Potassium: Oats contain potassium.
• Zinc: A half-cup serving of oats contains 1.5 milligrams of zinc.
• Copper: Oats contain copper.
• Manganese: Oats contain manganese.
• B vitamins: Oats contain several B vitamins including B1, B2, B3, B5, B6, and B7.

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Ingredients:

½ cup rolled oats: A great source of fibre and a prebiotic to feed your good gut bacteria.

½ cup unsweetened almond milk (or any milk of choice): Low-calorie and gut-friendly.

2 tablespoons Greek yogurt (optional): For added creaminess and probiotics.

1 teaspoon chia seeds: High in fibre and omega-3 fatty acids to promote satiety.

1 teaspoon ground flaxseed: Adds extra fibre and supports digestion.

¼ teaspoon cinnamon: Helps stabilise blood sugar levels.

½ teaspoon vanilla extract (optional): For natural flavour and sweetness.

½ cup fresh or frozen berries: Loaded with antioxidants and fibre.

1 teaspoon honey or maple syrup (optional): For a touch of sweetness, if needed.

Instructions:

1. In a jar or airtight container or glass jar, combine the oats, chia seeds, flaxseed, and cinnamon.
2. Pour in the almond milk and stir well to ensure all the dry ingredients are moistened.
3. If using, add Greek yogurt and vanilla extract, mixing thoroughly.
4. Top with your berries, if you don’t stir them in it will keep them intact.
5. Cover the container and refrigerate overnight (or at least 4-5 hours).
6. In the morning, give it a stir and taste. Add a drizzle of honey or maple syrup if desired. Enjoy cold or warmed up!

Tips for Customisation

• Add nuts or seeds: Sprinkle almonds, walnuts, or sunflower seeds for added crunch and healthy fats.
• Experiment with spices: Try nutmeg, ginger, or turmeric for a unique flavor and added health benefits.
• Swap the berries: Use sliced banana, grated apple, or pomegranate arils for variety.
• Boost the protein: Add a scoop of your favorite protein powder or a dollop of nut butter.

The Benefits at a Glance

• Weight Loss: The combination of fiber and protein in overnight oats keeps you full, reducing the likelihood of snacking later in the day.
• Gut Health: The prebiotics in oats and probiotics in yogurt (if included) support a healthy gut microbiome, crucial for digestion and overall wellbeing.
• Convenience: Prepare a few jars at the start of the week for grab-and-go breakfasts that require no extra effort in the morning.

By incorporating this simple overnight oats recipe into your routine, you’ll start your day with a nourishing meal that’s as good for your gut as it is for your waistline. Give it a try and feel the difference!