Three Oatmeal Recipes: Rich in Calcium, Iron, and Omega-3
It's a dream of mine that someone would find a perfect Hebrew translation for "OVERNIGHT OATS". ("Overnight oats" in Hebrew is the closest we get, right?)
Anyway, I love eating my oats uncooked in the morning, after they've rested in the fridge all night.
In the morning, you get a wonderful porridge, exactly as thick as it should be, keeping you full at least until lunch (or if you're a snacker like me, until the 10:00 AM break).
The reason I don't cook the oats is pure laziness. A few minutes before I go to sleep, I mix the oats with soy milk, and when I wake up in the morning, I have breakfast ready.
That's it.
No turning on the stove or microwave, no dirtying a pot.
Easiest, simplest thing ever.
I created these specific recipes to emphasize important nutrients I felt I had been neglecting lately: Calcium, Iron, and Omega-3.
The base is the same: oats and plant-based milk.
The additions to each bowl are what provide that blessed nutritional plus.
Not long ago, I wrote a post about oats and why I eat them every morning. I detailed their health benefits and why they are so good for us.
Interested? Check out the full post here.
This isn't sponsored content, but I have to share Rusty's high-quality peanut and almond butters with you – if you want to check out their products, here is the link to their site.
A bit about the recipes
Just to clear any doubt: oats (quick or rolled) do not require cooking because they undergo certain processing during production.
If you prefer warm porridge, simply transfer the ingredients to a pot or a microwave-safe bowl and heat it up. The nutritional values will remain the same.
You can also make the oats with water instead of plant milk, but it will be much less tasty.
Except for the raspberries, all the additions I mentioned are only necessary if you want that extra boost of Omega-3, Calcium, or Iron. They won't affect the thickness of the porridge.
Nutritional Values:
Calcium-rich overnight oats (288g serving) will contain:
- 410 calories
- 15g protein
- 63g carbs
- 13g fat
- 222mg calcium
Iron-rich overnight oats (210g serving) will contain:
- 414 calories
- 10g protein
- 63g carbs
- 16g fat
- 3mg iron
Omega-3 rich overnight oats (250g serving) will contain:
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- 423 calories
- 16g protein
- 40g carbs
- 25g fat
- Omega-3 – 3g
Omega-3 Rich Overnight Oats
Ingredients
- 3 tbsp oats 35g
- 2 tbsp chia seeds 12g
- 1/4 cup raspberries (fresh or frozen) 50g
- 1/2 cup soy milk 120ml
- 5 walnuts 25g
Instructions
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Place the raspberries in a deep bowl or jar
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Add the oats and chia seeds, and pour the soy milk over them
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Mix well and place in the refrigerator overnight or for at least an hour until the oats and chia thicken into a porridge
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Just before eating, add the walnuts and enjoy
