Overnight oats are simple to make and satisfying to eat. No cooking required. It’s the perfect breakfast or snack to transition to in summer. Replacing the winter bowl of hot cereal with a jar of creamy and cool overnight oats is spot on! Just place the ingredients in a glass jar, mix well and set in the fridge for a few hours or overnight, to allow the oats to soak up the liquid. You can use any combination of kefir, yogurt, cow milk or plant-based milk. A daily dose of oats (high in soluble fiber) may be helpful to reduce blood cholesterol and improve blood sugars.
I have a few secrets that make overnight oats really creamy and even more delicious and nutritious:
- Use all plain low-fat kefir (dairy) as the liquid, adds beneficial probiotics for gut health and a smooth consistency. 1-cup of kefir has about 30 percent daily value of calcium and 20 percent daily value of protein.
- A pinch of salt balances out the flavors.
- One teaspoon of chia seeds adds a boost of omega3s and an interesting consistency.
- 1/4 cup of dried fruits like dried cherries contain vitamins A, C and antioxidants.
- Optional to add right before serving: roasted nuts, toasted coconut and/or fresh fruit.
- If you prefer more sweetener, add an extra tablespoon of pure maple syrup right before serving.
INGREDIENTS for Base of Overnight Oats
(Choose organic ingredients when available):
- 1/2 cup old fashioned rolled oats
- 3/4 to 1 cup plain low-fat kefir (depends on how thick you like it)
- 1/4 cup dried cherries
- 2 teaspoons tahini or other nut butter*
- pinch salt
- 1/8 teaspoon ground cinnamon
- 1 Tablespoon pure maple syrup
Combine ingredients in a glass jar. Mix, cover and place in the fridge. For best results, allow the flavors to meld overnight and enjoy the next day! Serves 1. Double the recipe to serve 2!
* You can leave out the nut butter and substitute with 1 teaspoon of chia seeds
For more healthy recipes, checkout my award winning lifestyle cookbook: Beyond The Mediterranean Diet: European Secrets Of The Super Healthy. Excerpt from my book:
“Did you know that overnight oats are a staple in the Swiss diet? In fact a Swiss physician named Maximilian Bircher-Benner developed it around 1900, and named it Bircher Muesli.“