There are some lovely recipes out there for overnight oats. Real mouthwatering stuff. But did you know the majority of recipes you find will be failing your digestion?
Luckily there is one quick and easy thing that you can do to make sure your tummy is getting all the love it can get from these yummy breakfast and snack options.
DON'T PUT IT IN THE FRIDGE!
Yes. That's it. The one quick and easy thing you need to do. 99% of overnight oat recipes tell you to mix all the ingredients and then put the mix in the fridge overnight. What this does is stop the fermentation that needs to happen to the oats so that you can get all the great nutritional benefits to help grow good guts. Soaking and fermenting oats helps to increase the availability of the nutrients (by breaking down phytates) and also increases the amount of B vitamins and vitamin C that is in the grains. Fermenting oats also helps to predigest the fibres making them easy on troubled tummies.
By mixing your overnight oats with unsweetened, natural yoghurt or kefir and leaving it on the bench top for 7-24 hours before you eat them means that you get ALL the benefits, not just some.
Another quick note ... don't use protein powder in your recipes. Use an extra 1-2 tbsp of home strained whey instead, then you don't need to put up with the sweeteners, flavourings or other stuff that you don't really need from commercial products.
Our overnight oats recipe
1 cup rolled oats
1 cup warm water
2 tbsp kefir or unsweetened natural yoghurt
1/2 tsp natural salt (celtic, sea or himalayan)
Mix and cover in a jar or bowl. Leave on the bench top for 7-24 hours.
After this time you can mix in 1 cup of water and warm (not in a microwave) as you would porridge or mix 1/2 - 1 cup yoghurt to eat cold.
Flavour with ...
Cinnamon, blueberries, cranberries, chia seeds, honey, cocoa powder, 1 tsp ground flax seed / linseed (or anything else you fancy).
Constipated? Then try adding 1 kiwi fruit and 1 tsp ground linseed / flax seed
Want to add sprouted seeds or nuts ... what a great idea too :)
This is a great, healthy, gut-friendly way to increase the types of fibre that your gut bugs love. By soaking and fermenting the grains in yoghurt or kefir even those who can't usually tolerate oats (except those with coeliac) will find this delicious breakfast or snack option easy on your tummy.
Katrina Pace, Dietitian
Gut bugs fascinate me. Diet and gut bugs intrigue me. Cooking is essential. Add them all together and you get a fairly interesting opinion on life! In my humble opinion.