Nutritious and Delicious: Overnight Oats

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What is your go-to breakfast food? Mine would be overnight oats. Being an intern and a graduate student, I need something easy to take on the go in the mornings and this breakfast food does the trick. But not only is it easy, delicious, and filling, it is also very nutritious and has many added benefits!


Oats are a rich source of fiber, specifically beta-glucan. Beta-glucan is a soluble fiber that has been found to help lower LDL and total cholesterol levels, reduce blood sugar and insulin response, encourage growth of good bacteria in the gut, and leave you feeling full and satisfied. Oats also may contribute to relief of constipation due to this fiber content. 

Oats are a great source of many micronutrients including manganese, phosphorous, iron, zinc, and thiamin. This makes oats one of the most nutrient dense foods. 

Oats contain many different antioxidants including avenanthramides, which are antioxidants that are almost only found in oats. These antioxidants may contribute to lower blood pressure and have anti-inflammatory effects. 


There are a lot of benefits to oats, whether you are baking with them or making oatmeal or overnight oats. If you have never given overnight oats a try, give this yummy recipe that is fiber and protein rich, a whirl! You can add bananas, berries, yogurt or any toppings of your choice for extra flavor and nutrients.

Peanut Butter Overnight Oats

Ingredients:

  • 1/2 cup unsweetened soy milk 
  • 3/4 Tbsp chia seeds
  • 2 Tbsp natural peanut butter or other nut/seed butter
  • 1 Tbsp maple syrup 
  • 1/2 cup rolled oats
Instructions: 
1. In a mason jar or a small bowl with a lid, add milk, chia seeds, peanut butter, maple syrup and stir to combine. 
2. Add oats in and stir to mix all together. Press oats down with spoon to make sure they are all immersed in the milk.
3. Cover securely with a lid or seal, and set in the refrigerator overnight (at least 6 hours).
4. The next day, add toppings of choice and enjoy!




-AM

References:

https://www.healthline.com/nutrition/9-benefits-oats-oatmeal#TOC_TITLE_HDR_4

https://minimalistbaker.com/peanut-butter-overnight-oats/

Image: https://www.purewow.com/recipes/peanut-butter-banana-overnight-oats


Comments

  1. ksu internsOctober 13, 2021 at 2:45 PM

    Thanks for this yummy recipe! I went through a phase of LOVING overnight oats last year, but it was one of those things that I totally forgot about and now here I am, a year later, not having had overnight oats in a year! My go-to recipe was very similar to this- except I added a sliced banana! I also always have a sweet tooth in the morning (ugh) so I sometimes add mini chocolate chips!
    Thank you so much for this post - it has motivated me to get back on my overnight oat game! I will definitely try this recipe out.

    ReplyDelete

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