Овсянка без варки или overnight oats
Что вы чаще всего едите на завтрак? Мы кашу. Но мне, честно говоря, не удается вставать с мужем по будням в 6 утра, а ему чаще всего попросту лень себе готовить. Мы нашли отличный выход из ситуации — делаем с вечера овсянку в баночке с разными наполнителями. С утра мужу остается только достать ее из холодильника, довести до комнатной температуры и съесть, не тратя лишнее время. Если кушать дома некогда, такой завтрак легко взять с собой на работу. Уверена, что и любая мама будет рада лишней передышке в начале дня, особенно, если на кашу без варки согласятся дети. Наш сын ест с удовольствием, главное, не добавлять в детскую порцию лишние аллергены.
Итак, на одну баночку нам нужно
для основы:
35 г овсяных хлопьев
120 мл кокосового молока
80 мл натурального йогурта
наполнитель по вкусу в любом сочетании:
цукаты и сухофрукты
семена льна, подсолнечника
ягоды годжи (терпеть их не могу в сушеном виде, а размокшие прекрасны)
мед, кленовый сироп, сироп агавы
любые свежие фрукты и ягоды (лучше добавить при подаче)
орехи (лучше добавить при подаче)
Процесс:
Размять банан вилкой, смешать с остальными ингредиентами, перелить массу в банку, закрыть крышкой и убрать на ночь в холодильник. Проще не придумаешь!
— семена льна-кокосовая стружка-корица для Игоря;
— семена льна- кокосовая стружка- цукаты манго и ананаса — свежая клубника для Димы;
— семена льна- кокосовая стружка — сушеная вишня — тертый шоколад — вишневый сироп для меня.
За тело
Вкусное утро с блогом zazavtracom
Утренние часы – моя любимая часть дня. Я из тех счастливиц, чей ребенок спит дольше родителей.
Поэтому я всегда могу посвятить это время себе: приготовить что-нибудь необычное, сделать растяжку или просто поспать подольше. Не так давно на сайте Wonderzine я увидела ссылку на блог Юлии Гесюк zazavtra.com (это сайт про интересных людей и их завтраки), и теперь по утрам с удовольствием читаю его. Для меня Юля – настоящий эксперт в области вкусного утра, так что я решила пообщаться с ней.
Я : Почему твой блог именно о завтраках?
Юля: Завтрак это такое особенное время, время для себя. Можно правильно настроиться перед грядущим днем или побыть с близкими. И еще, мне кажется, завтракать любят почти все. Что уж говорить о поздних завтраках в выходные.
Я: Твое идеальное начало дня – какое оно?
Юля: Ранний подъем после восьмичасового сна. А дальше, в зависимости от настроения, либо завтрак дома (в выходные особенно люблю готовить шоколадные панкейки со свежими ягодами), либо завтрак в одном из кафе в центре. Прогулка в ближайшем парке с собакой, встреча с друзьями или расслабленный ленивый день дома с моим молодым человеком за книжками, сериалами и Playstation.
Я: Поделись тремя рецептами своих любимых завтраков? Желательно на скорую руку, так как мамам хронически не хватает времени.
1) Overnight Oats
Это мой любимый вариант, когда нужно вставать рано утром и ты точно знаешь, что не успеешь ничего приготовить. Overnight Oats готовится с вечера. А утром просто достаешь из холодильника вкуснейшую кашу и, при желании, ее подогреваешь.
◦ чуть меньше 1/2 чашки овсяных хлопьев;
◦ 1/2 чашки молока (я люблю ореховое и соевое, но подойдет любое);
С остальными ингредиентами можно экспериментировать и добавлять всё, что нравится. Я предпочитаю так:
◦ миндальная или шоколадно-ореховая паста;
◦ 1-2 столовые ложки семян чиа;
Банан размять вилкой и смешать с остальными ингредиентами. Поставить в холодильник на ночь. С утра вас ждет вкуснейшая овсянка приятной кремовой консистенции.
2) Запеченный авокадо с яйцом
Разрезаем авокадо на две части, вынимаем косточку. В каждую половинку разбиваем по яйцу. Посыпаем солью и перцем по вкусу. Ставим в предварительно разогретую до 220° духовку. Выпекаем около 10 минут (в зависимости от того как вы предпочитаете готовить яйца). Аппетитнее всего подавать этот завтрак с каким-нибудь очень вкусным хлебом.
3) Зеленый смузи с персиками
◦ 2 чашки свежего шпината;
◦ 2 чашки порезанных персиков;
◦ 1,5 чашки кокосового молока;
◦ 1 столовая ложка семян чиа (по желанию);
Смешать в блендере сначала шпинат с молоком, затем добавить остальные ингредиенты. Рецепт рассчитан на двоих.
Overnight Oats (Recipe & Tips)
I’ve been making batch after batch of overnight oats, and taking notes. Overnight oats are a healthy, make-ahead breakfast option, but they’re not always enticing enough to get me out of bed.
I’m sharing my best tips and my favorite overnight oats recipe today. Ready? These overnight oats are legitimately delicious, and so easy to make!
Overnight oats are typically served chilled, straight from the refrigerator. That makes them perfect for warmer months, but you can certainly enjoy overnight oats year-round.
Overnight oats keep well in the refrigerator for up to five days. So, prepare your oats on Sunday night, and you’ll have breakfast covered for the workweek.
How to Make the Best Overnight Oats
I make my overnight oats with old-fashioned rolled oats, toasted or regular. Then I add chia seeds for a more pudding-like texture and more fiber, and a spoonful of nut butter to make them extra creamy. (Would you believe that one serving of these overnight oats contains nearly half of your daily fiber requirements?)
Here’s what you’ll need to make overnight oats:
Oats: You can’t make overnight oats without oats! Overnight oats are typically made with plain old-fashioned oats. I actually prefer to make overnight oats with homemade muesli instead, which is made with toasted old-fashioned oats, nuts and dried fruit. The muesli offers more texture and flavor.
If you want to go the easier, more traditional route, simply use old-fashioned oats and add a dash of cinnamon. Don’t use instant or quick-cooking oats, because those will turn to complete mush.
Chia Seeds: Technically, these are optional, but I love how chia seeds absorb moisture and make the final product more creamy and luscious. Chia seeds contain healthy omega-3’s and, like oats, lots of fiber.
Nut butter: Almond butter or peanut butter makes these oats even more creamy, while adding delicious savory, nutty flavor.
Milk of choice: You can use your favorite milk here (almond milk, coconut milk from a carton, homemade cashew milk, homemade pecan milk, oat milk or cow’s milk). I suppose you could use water instead of milk, but the final result won’t be quite as creamy or flavorful.
The amount of liquid is key to the final consistency—I like my overnight oats really thick and creamy, with concentrated flavor. If you prefer a looser consistency, add a little more milk.
Fruit: Now that we’ve formed the base of the oats, I like to add fruit. If you’re following my formula with just 1/2 cup milk and using a fruit that stores well for a few days (as in, sliced strawberries, not sliced bananas or apple), you can go ahead and toss the fruit on top of the oat-and-milk mixture.
In fact, you can top the oat mixture with frozen raspberries or blueberries and they’ll defrost overnight. (Don’t try this with frozen strawberries or other large chunks of frozen fruit; they release too much water). Or, you can wait to top your oats with fruit before serving.
Optional sweetener: Overnight oats are generally sweet enough for me as-is. However, add a drizzle of sweetener if that makes your oats more enticing!
That’s it! Go forth and make overnight oats to last you through the week. Please let me know how your overnight oats turn out in the comments below!
If you’re interested in more healthy, make-ahead breakfasts, check out my favorite chia seed pudding, baked oatmeal recipe and apple steel-cut oatmeal.
In my cookbook, don’t miss the toasted coconut muesli (page 2), apple crisp breakfast parfaits (page 7) and carrot cake breakfast cookies (page 26). With so many options, you won’t want to skip breakfast.
What Are Overnight Oats?
So what are overnight oats?
And all of the work happens overnight.
Are overnight oats healthy?
Despite all of these healthy nutrients, adding ingredients such as sugar and Nutella can quickly turn a super-healthy breakfast into an unhealthy one. With so many nutritious add-ons to choose from, try to stick to adding minimal sweeteners, less-processed ingredients, and healthy add-ins to keep your overnight oats healthy.
Also, something to add is that the least processed oats will have the most nutrients. As a result, if you are aiming for health, choose the less processed oats, such as rolled oats to make your oatmeal with, instead of the more processed ones, like quick oats.
What oats should I use to make overnight oats?
Quick Oats:
Quick oats, also known as instant oats, or pre-packaged oats, are a great option for overnight oats. Quick Oats are very similar to rolled oats, except they have a finer cut, and are thinner. This increased amount of processing makes them easier to digest. However, since they are processed, they contain less fiber and protein compared to other oats.
Instant Oatmeal:
You can use instant oatmeal, but keep in mind that instant oatmeal is heavily processed and is steamed, rolled, dehydrated, and then toasted. As a result of it being heavily processed, it takes little prep time and is easy to digest. When you let these oats sit in a liquid of your choosing overnight, be prepared for them to turn into a super thick porridge-like consistency come breakfast time.
Regular Oats:
Old fashioned Oats:
Old fashioned oats, also known as rolled oats, are formed when the whole oat groat, the fiber-rich portion of the oat, is steamed and rolled flat. Old fashioned oats are harder to blend and do not turn into a mushy, more easily digestible texture, as many of the other oat varieties do. However, the different texture is why many people really like to use rolled oats when preparing their overnight oats. The increased texture and less mushy consistency often makes rolled oats the preference for overnight oats connoisseurs.
Can you have overnight oats with water instead of milk?
Can you have overnight oats with milk?
Can you have overnight oats dairy-free?
Yes. There are tons of great-tasting ways to eat overnight oats dairy-free. As mentioned above, you can have overnight oats dairy-free with any of the milk alternatives, such as almond, soy, walnut, hazelnut, coconut, rice, and hemp milk. Each type of milk will give the oats a different flavor, so experiment with the different alternative milk options to see which type you like best.
Overnight Oats Recipes to Try:
This recipe is a great place to start. Make the base, and then add in any mix-ins of your choice!
The ingredients you will need:
2 — Chocolate Chia Surprise
Perfect for any chocolate lover to start your day with a sweet and healthy breakfast.
The ingredients you will need:
3 — Green Sunrise
With a serving of fruit and vegetables to start your morning off right!
The ingredients you will need:
About Oats Overnight
Enjoy the benefits of eating breakfast with none of the work. Overnight oatmeal loaded with superfoods like flax, chia, maca root, and 20g+ of protein. No recipes needed. Life Is Hard, Make Breakfast Easy.
Overnight Oats – 9 Ways
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These Overnight Oats are a healthy make-ahead breakfast with 9 flavor variations plus a keto version. They are super easy to make and perfect for busy mornings. Simple to customize with your favorite flavors from Almond Joy , Apple Cinnamon , Banana Nut , Blueberry, Carrot Cake , Peanut Butter & Jelly , Pumpkin , Strawberry and Keto Overnight Oatmeal . You’ll have a feel-good breakfast to go along with any mood.
Updated April 2021
Easy Overnight Oats Recipe
It can be a bit tricky to balance eating healthy with convenient morning meals, so anything prepared the night in advance is a game changer! Easy make-ahead breakfasts are essential when you have an active, busy family to feed, and these Overnightt Oats couldn’t be simpler. There are tons of tasty flavors to choose from!
9 Different Variations
Now comes the fun part! I love every single flavor of this oatmeal, and I’m sure you will too! Which one are you gonna try first?
All of these recipes are gluten-free, dairy-free, refined sugar free and vegan. There are also grain-free and Keto options. From Almond Joy to carrot cake to PB&J, oatmeal has never tasted so amazing!
What Are Overnight Oats?
Overnight oatmeal is simply rolled oats or old fashioned oats that have been soaked overnight in liquid. You can use water, almond milk or coconut milk, along with your favorite flavor mix-ins. Overnight oats taste exactly like the creamy stove-top oatmeal you know and love, but with no cooking necessary!
Unlike cooked oatmeal, overnight oats are usually eaten cold. This recipe is perfect if you’re craving oatmeal during a summer heat wave, but you can also warm it up if you’d like! It’s almost completely hands-off with less than 5 minutes of prep time. And the wide range of flavor options will keep you munchin’ on oatmeal every morning!
The Health Benefits of No-Cook Oatmeal
Not only are overnight oats a great source of protein and fiber, but they’re also packed with essential vitamins and minerals! The soaking process breaks down the starches in the oats, just as if they were cooked. This helps your body absorb all of those healthy nutrients. Another great thing about this antioxidant-rich breakfast is that it will keep you feeling full and satisfied for hours!
What You’ll Need
Let’s begin by going over the basics of this oatmeal recipe. Each flavor calls for different ingredients, which can be found in the full recipe below. Here’s what you’ll need across the board!
Other optional mix-ins & toppings:
The mix-ins and additions will differ depending on the flavor of oatmeal you’re making.
Keep in mind that the Keto version has a unique list of ingredients to keep it compliant with the low-carb diet. Otherwise, the rolled oats, almond milk and chia seeds will serve as your oatmeal base.
How to Make Overnight Oats
Overnight oatmeal is the easiest breakfast you’ll ever make. You literally just have to mix the ingredients in a jar and refrigerate! Be sure to follow the directions for each flavor or watch the video below!