(Oprima aquí para la receta en Español)

Oh, overnight oats! The simplest breakfast I have ever come across. All you needs is 5 minutes of prep time at night and you’ll have a delicious, filling, and nutritious breakfast waiting for you in the morning. Perfect item for those busy weekdays.

Oats is such a multifunctional crop these days compared to other grains(1). That is because it has gotten a lot of attention for its cholesterol-lowering mechanism due to being a good source of soluble fiber, especially of the compound called B-glucan(1). However, oats provide much more than just fiber. This universally familiar grain is a good source of flavonoids, vitamin E, manganese, phosphorus, magnesium and phytosterols(1). About ½ cup of oats provides 4 grams of fiber and 5 grams of protein. Yes, oats are actually a good ingredient for providing plant-protein to your breakfast!

So with all the good things oats has to offer, we tend to see it as an ingredient in a lot of food products such as granola bars, pancakes, bread, cookies, and even now as a type of plant milk. The use of oats won’t die down anytime soon. There is still ongoing research about its unique composition and how that impacts our overall health.

With endless flavor and topping possibilities, there is so many ways to enjoy the delicious grain. It’s so filling for breakfast and incredibly nutritious.

Cardamom Overnight Oats

Serves: 1 -2 servings
Total Time: 5 minutes prep + sit overnight

Ingredients

1 cup dry old fashioned oats
½ heaping teaspoon ground cinnamon
¼ teaspoon ground cardamom
1 ½ cups of unsweetened soy milk
Berries, walnuts and hemp seeds for garnish (or your favorite toppings)

Directions

In a container, add oats and spices and combine well.
Add the soy milk and stir. Then refrigerate overnight.
In the morning, dish your portion and serve cold or warm up for 30 seconds in the microwave. Top with your favorite garnishes.

Reference

Sang, S., & Chu, Y. (2017, July). Whole grain oats, more than just a fiber: Role of unique phytochemicals. Molecular Nutrition & Food Research, 61(7). doi:10.1002/mnfr.201600715

Nutrition information updated on 2/9/18