3 Deliciously Healthy Overnight Oats Recipes

Hoarding cute empty jars and boujee glass dessert pots but not quite sure what to do with them? Why not try some overnight oats!

WHAT ARE OVERNIGHT OATS?

Overnight oats are quite simply oats that have been soaked overnight in the fridge. You can soak your oats in milk, juice or even water, and the list of toppings to give your oats that extra appeal is endless. From natural sweeteners like agave or honey, to nut butter swirls and cacao nibs, you can sprinkle, splash or splurge your oats with whatever toppings take your fancy!

ARE OVERNIGHT OATS HEALTHY?

Extremely! Overnight oats are a source of fibre, carbohydrates, plant-based vitamins, magnesium, iron and are loaded with B vitamins.

There are many benefits to fueling your body with overnight oats, from lowering cholesterol to leaving you satisfied and fuller for longer. Oats are not only great for your gut and brain, they are also good for your heart, and can give your morning a super-charged start.

OVERNIGHT OATS VS. PORRIDGE

You may be wondering what the difference is between overnight oats and porridge. Here are the key differences:

1. Overnight oats are soaked/steeped overnight in milk or juice, while porridge is more of a simple meal, that requires cooking your oats with milk over a heat

2. Overnight oats are easier for the gut to digest, and thus allow you to absorb more nutrients from your food

3. Overnight oats retain more nutrients than cooked porridge

4. Overnight oats provide endless creativity, such as soaking your oats in juice instead of cooking them in milk. You won't get bored with the possibilities of overnight oats!

So not only do overnight oats have extra nutritional and digestible values, but its soft pudding-like texture is so delicious when topped with a variety of fruit, nuts and superfood powders. Get the recipe right and it almost tastes like you’re having a healthy dessert for breakfast!

SUPER POWER YOUR OVERNIGHT OATS

Like most recipes, from smoothie bowls to energy balls, banana bread to overnight oats, you can always add some key extra nutritional value. It is simple, so why not super power your oats?

Superfood and protein powders are easy to incorporate into your daily eating routine to give you a sustained energy boost and a wealth of nutrients. Some of my favourite go-to superfood powders are:

Maca Powder

Nutritional properties: Potassium, calcium, vitamin B and iron (making it a good vegan source of iron)

Benefits: improves mood, boosts energy and endurance and reduces blood pressure

Taste: Nutty and earthy

Baobab Powder

Nutritional properties: vitamin C, potassium, phosphorus and fibre

Benefits: improves digestive health and has anti-oxidant and anti-inflammatory properties

Taste: Zesty and refreshing

Lucuma Powder

Nutritional properties: Fiber, vitamin C and zinc

Benefits: Regulates blood sugar levels, promotes heart health and has anti-oxidant and anti-inflammatory properties

Taste: Carmel

Another way to super power your oats is by simply adding a selection of toppings that pack a nutritional punch. Here are some of my go-to goods:

Pistachios

High in antioxidants, protein and vitamins A,E,C and B, and they also promote a healthy gut bacteria

Goji berries

Improve mood, aid a good night's sleep, promote healthy skin and steady blood sugar levels

Prunes

Helps digestion (full of fiber), high in potassium, great source of iron and lowers blood pressure

Passion fruit

Boosts immune system, promotes heart health and reduces anxiety

Blueberries

Antioxidant properties, helps to lower blood pressure and aids in keeping bones healthy

I don’t know about you, but all this talk of healthy food is making me hungry. It's time to share some recipes!

RECIPES

Berry Burst

Ingredients:

1/2 cup Oats

¾ - 1 cup Oat milk

1 tsp Honey

1 tsp Lucuma powder

1 tsp Chia seeds

1 tsp Golden linseeds

3 tsp ground pistachio

1 generous handful of mixed summer berries

Method:

1. Mix together your oats, seeds, ground pistachio and lucuma powder in a jam jar, glass pot or glass

2. Add in oat milk and honey, keep stirring until thoroughly combined

3. Place in the fridge for 2 hours or overnight

4. Decorate before eating with summer berries, enjoy!

Summer Sun

Ingredients:

1/2 cup Oats

¾ - 1 cup Fresh orange juice (or juice of 3 oranges)

1 tbsp Agave

1 tsp Baobab powder

1 tsp Chia seeds

1 tsp Golden linseeds

1 Passion fruit

1 Lemon zest

Method:

1. Mix together your oats, seeds and baobab powder in a jam jar, glass pot or glass

2. Add in orange juice, agave syrup, keep stirring until thoroughly combined

3. Place in the fridge for 2 hours or overnight

4. Decorate before eating with passion fruit and lemon zest, enjoy!

Deluxe Praline

Ingredients:

1/2 cup Oats

¾ - 1 cup Oat milk

1 tsp Honey

2 tsp Hazelnut paste

3 tsp Ground almond

1 tsp Maca powder

1 tsp Chia seeds

1 tsp Golden linseeds

1 tsp Cocoa nibs or grated chocolate

1 Banana (chopped)

2 tsp chopped hazelnuts

Method:

1. Mix together oats, seeds, ground almond and maca powder in a jam jar, glass pot or glass

2. Add in oat milk, honey and hazelnut paste, keep stirring until thoroughly combined

3. Place in the fridge for 2 hours or overnight

4. Decorate before eating with chopped banana, chopped hazelnuts and cocoa nibs, enjoy!

6 TIPS FOR TASTY OVERNIGHT OATS:

1. If you fancy something warm on a cold and cloudy morning, place a couple of berries on top of your oats and pop them in the microwave or a mildly heated oven for a few minutes. Let the berries burst in your mouth as you indulge into this warm pudding-like breakfast…

2. Why not blitz up some of your favourite fruit and soak your oats in this instead of milk, for a more dense and fruity vibe

3. Decorate your overnight oats with as many healthy toppings such as fruit, dried fruits, nuts and nut butters to add some extra flavours and nutrients

4. Add some superfood powders into your overnight oats to app the nutritional value

5. Power up your overnight oats with your best protein powder, this makes for a great post work out breakfast

6. Make a bunch of overnight oats for the following days as they can be stored in the fridges for a few days!

Now, I believe it is your turn… time to soak your oats!