Overnight oats are an overnight sensation! Many who spent their childhood slurping up bowls of artificially-flavored instant mixes have turned to a decidedly more adult (but no less fun) incarnation of this breakfast classic. The little bit of patience required to make overnight oats pays off big in terms of delectability and nutritional value.
At Clean, we love oats and even use their unique dietary fiber to create one of our favorite supplements — Beta Glucan! Beta Glucan is a prebiotic-probiotic blend that helps repopulate your gut with healthy flora. It’s a wonderful supplement if you’re looking to see improvements in your skin clarity, digestion (bonus: add Integrity to synergistically soothe a leaky gut), and increase probiotics for weight loss.
Are Overnight Oats a Weight Loss Food?
Along with beneficial Beta Glucan, good quality oats can increase our body’s production of hormones that control appetite. Furthermore, several studies have looked at the connection between oats and insulin. Oats can increase sensitivity to insulin which is beneficial for those suffering from Type 2 Diabetes.
Left unchecked, insulin resistance can cause fluctuations in metabolism and can lead to diabetes and heart disease. For Diabetics or anyone looking to control blood sugar and cravings, overnight oats are a great alternative to processed instant oats that can be hard on the body, spike blood sugar, and cause us to gain weight.
The Nutritional Benefits of Overnight Oats
Compared to sugary cereals, overnight oats are a gold mine of nutritional value. Not only do they keep us feeling fuller, longer — they can give us an energy boost to squeeze in morning exercise or get through a marathon meeting at the office.
Oats are high minerals such as magnesium, zinc, and selenium as well as certain antioxidants that fight free radicals that, along with their unique fiber, can help lower your risk of heart disease and certain cancers.
Swap in your favorite ingredients and superfoods to make a version that’s perfect for you. We suggest doubling or quadrupling this recipe for a big batch of make-ahead healthy breakfasts that you can grab-and-go during the weekday for a delicious nutritional boost.
Easy Overnight Oats
Prep time: 5 minutes (plus overnight)
16 ounces nut milk of choice
1 tablespoon mesquite powder
2 teaspoons coconut palm sugar
1 teaspoon vanilla extract
½ teaspoon ground nutmeg
¾ cup gluten free oats
a pinch of sea salt
fresh berries for garnish
bee pollen, garnish
Pour the milk into a blender then add the mesquite, palm sugar, vanilla, nutmeg, and sea salt. Blend on high for 30 seconds to combine well.
Place the oats in a pint jar then top with the milk. Cover, then transfer to the fridge overnight.
When ready to consume, top the oats with berries and bee pollen and enjoy!
Recipe by Frank Giglio
Photography by Lynn Karlin