Three Oat Recipes: High Calcium, High Iron, and High Omega-3
It's a dream of mine that someone would translate "OVERNIGHT OATS" into Hebrew properly. ("Oats overnight" is the closest we get, right?)
Anyway, I really 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, and it keeps you full at least until lunch (if you're a snacker like me, then until your 10 AM snack).
The reason I don't cook the oatmeal is pure laziness. A few minutes before I go to sleep, I mix oats with soy milk, and when I wake up, I have porridge.
That's it.
I didn't turn on the stove or microwave, and I didn't get a pot dirty.
Easiest, simplest thing ever.
I created these recipes to emphasize important nutrients I felt I had been neglecting lately, such as calcium, iron, and Omega-3.
The base is the same: oats and plant-based milk.
The additions to each porridge provide that blessed nutritional boost.
Not long ago, I wrote a post about oatmeal and why I eat it every morning. I detailed its health benefits and why it's so good for us.
Interested? Check out the full post here.
This isn't sponsored content, but I have to share the high-quality peanut and almond butters from Rusty's with you — if you want to check out their products, here is the link to their site.
A bit about the recipes
To be clear: oats (instant or rolled) do not require cooking because they have undergone processing during manufacturing.
If you prefer hot porridge, simply transfer the ingredients to a pot or a bowl and heat it in the microwave. The nutritional values will not change.
You can also prepare the porridge 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 an extra boost of Omega-3, calcium, or iron. They won't affect the thickness of the porridge.
Nutritional Values:
High Calcium Overnight Oats (288g) will contain:
- 410 kcal
- 15g protein
- 63g carbs
- 13g fat
- 222mg calcium
High Iron Overnight Oats (210g) will contain:
- 414 kcal
- 10g protein
- 63g carbs
- 16g fat
- 3mg iron
High Omega-3 Overnight Oats (250g) will contain:
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- 423 kcal
- 16g protein
- 40g carbs
- 25g fat
- Omega-3 – 3g
High Calcium Overnight Oats
Ingredients
- 3 tbsp instant oats 35g
- 1/2 cup soy milk 120ml
- 1 tbsp peanut butter 25g
- 1 sliced banana 90g
- 1 tsp cocoa powder 4g
- 4-5 slices dried coconut 15g
Instructions
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Place the peanut butter at the bottom of a bowl or jar.
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Add the oats and cocoa powder to the jar and mix well.
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Pour in the soy milk and stir thoroughly.
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Place in the refrigerator overnight (or for at least an hour) until the oats thicken.
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Just before eating, add the banana and coconut slices and enjoy.
High Iron Overnight Oats
Ingredients
- 3 tbsp oats 35g
- 1/2 cup almond milk 120ml
- 1 tsp natural almond butter (no added sugar) 18g
- 4 dried apricots (ensure they are dark, not bright yellow) 40g
Instructions
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Place the almond butter at the bottom of a bowl or deep jar.
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Add the oats, pour the almond milk over them, and mix well.
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Place in the refrigerator overnight or for at least an hour until the oats thicken into porridge.
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Just before eating, add the dried apricots and enjoy.
High Omega-3 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.
