“Soaking any cereal, like oats, in liquids like milk (including plant-based milk) overnight results in a breakdown of starch, which helps our body to absorb the nutrients within oatsbetter.
This is good for diabetes as it has a lower glycemic index,” says Dr Preeti Raj, co-founder and director of a diet and nutrition clinic.
Fruits & nut overnight oats
Ingredients: ● Rolled oats 30g Rolled oats 30g ●Water/Milk of your choice Water/Milk of your choice 100ml 100ml ●Maple syrup 2tbsp Maple syrup 2tbsp ● Sliced banana 1/2 Sliced banana 1/2 ●Chopped apple 1/2 Chopped apple 1/2 ●Peanut butter1 tbsp Peanut butter1 tbsp ● Cocoa Cocoa powder1 tbsp powder1 tbsp ●Shredded coconut 1tbsp Shredded coconut 1tbsp ●Cinnamon Cinnamon 1tbsp 1tbsp ● Chia seeds 2 tbsp Chia seeds 2 tbsp
Method: Method: Mix oats with milk, chia seeds, and cinnamon, and Mix oats with milk, chia seeds, and cinnamon, and refrigerate overnight. In the morning, top with peanut butter, refrigerate overnight. In the morning, top with peanut butter, banana, shredded coconut, and chopped apple. Warm for 30 banana, shredded coconut, and chopped apple. Warm for 30 to 60 seconds. to 60 seconds.
●Nuts (almonds, cashews, walnuts)
●Seeds (chia, flax, cucumber, watermelon, sunflower)
●Yogurt (Greek, almond, coconut)
●Sweeteners (honey, maple syrup, agave nectar)
●Spices (cinnamon, nutmeg)
●Milk alternatives (almond milk, soy milk, oat milk)
●Nut butter (peanut butter, almond butter)
●Coconut flakes
Overnight oats has been here for over a century! Swiss physician Maximilian Bircher-Benner invented overnight oats in the early 1900s for the patients in his health clinic. Originally named Apfeldiätspeise, it was a dietary meal with oats, nuts, and yogurt steeped overnight, and was used in treating tuberculosis.
