Overnight oats are the perfect way to start your morning. They’re affordable and super versatile! Also, overnight oats are one of the best foods for weight loss and they are super easy to make, too. Just follow these easy steps:
1. Add enough liquid
Make sure to add enough liquid and have at least double the liquid per each serving of oats. Some people soak oats overnight, others cook theirs for hours.
2. Yogurt and cream cheese
Yogurt and cream cheeses are best added after soaking the oats, but, these ingredients can boost the calories and fat content of the dish. So, you can replace full-fat cream cheese with low-fat varieties.
By adding various spices, you can boost the flavor of overnight oats. One of my favorite additions is cinnamon. Common spices include cardamom, ground ginger, and nutmeg. Other add-ins for oatmeal include cocoa powder (or cacao), pumpkin and apple pie spice, pumpkin, flax, chia, shredded coconut, applesauce, whipped bananas, sliced almonds, pecans, walnuts, almond, cashew and peanut butter.
4. Add nut butter
Adding nut butter to your oats can boost heart health, fight inflammation, promote metabolism and increase satiety. Nut butter is an excellent source of protein. Common nut butter includes almond butter, cashew butter, and peanut butter. These nut butter also contain vitamin E, fiber and are cholesterol-free.Peanut butter is also a good source of folate, which can help prevent certain birth defects. Peanut butter, for example, contains the muscle-building amino acid L-arginine. This nonessential amino acid has many health benefits. It can help you lose weight and lower the risk of developing diabetes. A recent study has shown that people who consumed 1 ounce of peanut butter at least five days a week, had a lower risk of developing diabetes by almost 30 %, compared to people who didn’t consume peanut butter on a regular basis.
5. Type of liquid
Soaking help softening the oats but it also makes them easier to digest. You can use almond milk, rice milk, plain water, fruit juice, dairy milk, or even coconut water. You can also vary the amount of liquid depending on your preference.
6. Add fruit
Fruit makes a great addition to overnight oats. Dried fruit can be a beneficial complement to a balanced diet if eaten in moderation. Dried fruit only contains higher calories and sugar content than fresh fruit. It should be consumed as an occasional treat.Opt for fresh fruit instead.
7. Use a natural sweetener
We all know that refined sugar is bad for your health. When choosing a sweetener, opt for honey or pure maple syrup instead. Keep in mind that moderation is the key.
8. Seeds and grains
Adding seeds and grains to overnight oats can help thicken the dish and help add creaminess, taste, and nutrients. You can add chia, flax seeds, buckwheat groats, quinoa, amaranth, millet, spelt, rye, sesame, sunflower seeds, pumpkin seeds, caraway and poppy seeds.