Overnight Oats
Oats are one of those foods that don't need much hype. They're cheap, easy to find, keep well, and can be turned into breakfast with about two minutes of effort.
Which, when you're running the gauntlet juggling work, kids, unpredictable hormones, sleep that has apparently developed a personality of its own and a brain that's already carrying approximately 47 other things, is a pretty compelling combination.
But despite their unassuming profile, oats have some mad skills up their sleeves…
Five reasons I keep oats in the rotation:
1. They're an easy way to add fibre.
Oats contain both soluble and insoluble fibre, helping support digestion, bowel regularity and that all-important gut microbiome. And because fibre needs tend to become increasingly important as we move through this exceptionally full stage of life, an easy breakfast source is handy.
2. They contain beta-glucan.
Beta-glucan is a type of soluble fibre found in oats that's particularly well researched for its role in supporting healthy cholesterol levels. It's one small way a regular bowl of oats can contribute to the bigger picture of cardiovascular health, something that becomes increasingly relevant around and after menopause.
3. They're surprisingly good at keeping breakfast useful for longer.
Oats provide complex carbohydrates and fibre, and when you pair them with protein, fats and some colour (you know the drill - think yoghurt, milk, nuts, seeds and berries or fruit), you've got a much more substantial breakfast than a bowl of plain cereal. That combination can help with satiety and more steady energy through the morning. Steady food = steady mood.
4. They're food for your gut microbes.
Oats contain fermentable fibres and resistant starch, particularly when they're cooked and cooled, which can provide fuel for some of the bacteria living in your gut. And because we're increasingly interested (read: obsessed) in the relationship between the gut, metabolism, immune function and even mood, feeding your microbes is a pretty worthwhile side project.
5. They're a very low-effort vehicle for a lot of good stuff.
This might actually be my favourite reason. You can add yoghurt, milk, nuts, seeds, fruit, spices and whatever else you've got lurking in the fridge or pantry, and suddenly breakfast is doing a lot of nutritional heavy lifting without requiring you to become the sort of person who meal preps twelve identical breakfasts on a Sunday afternoon.
And there are some interesting mood and stress-related compounds in oats too, including avenanthramides and other phytochemicals, although I'm less interested in promising that your breakfast is going to fix your mood than I am in building meals that support you when life is already doing plenty.
But… You don't need to know any of that to eat overnight oats.
If you just want a quick, filling breakfast that gives you fibre, protein, healthy fats and some plant goodness before you've even properly started your day, this one's for you.
Make it the night before, throw it in the fridge, and in the morning you've already made one decent decision for the day.
Overnight Oats
3+ Plants
These ingredients make 1 serve overnights oats
Base:
¼ cup (3 tbsp) rolled oats
2 tbsp chia seeds
Milk of choice (about 3/4 cup)
Maple syrup, to taste (this will depend on your taste and topping choice)
Flavour ideas (measurements are a guide):
Apple - 2 tbsp grated apple, 2 tsp sultanas, 1 tbsp seeds*, pinch cinnamon
Carrot - 2 tbsp grated carrot, 2 tsp sultanas, 1 tbsp seeds*, pinch cinnamon
Chocolate - 1 tbsp cacao, 1 tbsp, peanut butter, 1 tbsp grated coconut, 1 tbsp seeds*
Banana - ½ banana (mashed or sliced), 1 tbsp peanut butter, 1 tbsp seeds*
Berries - ¼ cup fresh or frozen berries, 1 tbsp grated coconut, 1 tbsp seeds*
Instructions:
Add all the base ingredients into a jar. Tighten the lid and shake well.
Stir or shake in the ingredients for your chosen flavours. Pop the lid on and place in the fridge for at least an hour, or overnight.
For a more porridge-like consistency, add in a little extra milk or yoghurt prior to eating.
For more variations and suggestions of how to add even more plants to this recipe, head to the recipe via The Well Village. Catch us preparing and chatting about this recipe on our YouTube Channel, Dinner with Naturopaths.