OVERNIGHT OATS

OVERNIGHT OATS

In the mornings I like to take my time if I can.

I enjoy a few minutes of peace in my bed, thinking through about the day to come.

I also like to do some stretching exercises, drink water, juice, coffee or all together :)

But what I enjoy the most is – breakfast! I enjoy breakfast even if I don't have time and have to do everything fast fast fast.

Its even better to have it already prepared. Tasty, healthy and nutritious breakfast that gives you energy to run, climb the mountains or fight the dragons of the day.

I change my vegan overnight oat recipe depending on the mood, the things I have at hand and the wishes of the time/period/day. But it almost always contains banana, oats and vegan milk.

I try to use products that do not have added sugar inside. And banana makes it sweet anyway :)

Overnight oats are great! You prepare them when you have time somewhere at the end of the day and you can enjoy it next day for breakfast or as a healthy vegan desert after lunch.

Lets have a look at the ingredients.

Oats are nutrient-rich food. It is a good source of fiber and vitamin B group, manganese, phosphorus and other elements. It is known that oats can lower the levels of cholesterol, improve blood sugar control and can help to relieve constipation.

Non dairy milk. What is the healthiest milk alternative? Well... The nutritional value of it depends on the milk you use. Most milk alternatives are low in fat, do not contain cholesterol. Vegan milk is a good option if you are allergic to lactose, enjoy trying new flavors or you are the counting calories type of person.

Vegan milk

Banana contains a good quantity of dietary fiber and proteins. It also has potassium which helps to manage blood pressure. And antioxidant properties (ripe banana has more of it compared to unripe ones). It can help to preserve memory thanks to it's contents of amino acid tryptophan. And more :)

Healthy bananas

You wonder healthy benefits of dates? Plenty! Dates are sweet but have a low glycemic index which means sugar does not rise fast in your blood after eating it. It is rich in fiber and provides various antioxidants.  It contains good quantities of calcium,  magnesium,  phosphorus and potassium (which can prevent bone related conditions). If you are pregnant there are studies suggesting that eating dates for the last weeks help promote labor and reduce its duration.

Sweet dates

Chia seeds have very few calories but lots of nutrients. It has high antioxidant content. It has a fair amount of fiber and a decent amount of protein. Chia seeds are full of calcium, magnesium and phosphorus.

Nutritious chia seeds

 Peanut butter and jelly - probably  this is one of the most common ways to use it. But I like to use peanut butter in my desserts, "milkshakes" or...overnight oats! Peanut butter is rich in antioxidants. It can lower your risk of heart attack, improve a blood flow and brain function, may improve mood and stimulate your immune system.

Tasty peanut butter

Cacao powder is rich with antioxidants. It can reduce high blood pressure and the risk of heart attack. It improves brain function and mood. It has many other beneficial properties but its also good to mention that it contains caffeine. Because of that I would not recommend consuming it in the evening or before going to sleep (as with anything else that contains cacao) ;)

Delicious cacao

Ingredients:

½ cup of oats

1 cup of your vegan milk of choice with no added sugar (I used almond milk this time)

1 ripe banana

4-5 dates

2 tbsp chia seeds

1 tbsp peanut butter (no added sugar)

1 tbsp cacao powder (100 %, no added sugar)

1 tbsp cacao nibs (this time I chose sweetened with yacon)

Making:

1) I soak dates in a hot water for an hour so it is softer to blend.

2) Combine vegan milk of your choice, ripe banana, dates, peanut butter and cacao powder. Blend it well.

3) Add to the mixture oats, chia seeds and cacao nibs. Mix it with a spoon, cover it and leave it in the fridge over night.

Enjoy your overnight oats!