Overnight oatmeal is the simplest and most healthy breakfast choice that is suitable for everyone, especially those who are busy in the morning and wish to have a quick breakfast. There are only a few ingredients for simple overnight oatmeal, which basically just include rolled oat, milk, and several fruits to improve the taste and nutritional value.
Ingredients
- 5 Tablespoons Rolled Oats
- 2 Tablespoons Chia Seed
- 2 Tablespoons Plain Yogurt
- 2 Tablespoons Gold-G Tualang Honey
- 1 Tablespoon Peanut Butter
- ½ Cup Milk
- ¼ Cup Blueberries
- ½ Cup Sliced Banana
Instructions
- Add all the ingredients (rolled oat, chia seed, plain yogurt, peanut butter) into a sealable jar.
- Add in the fruits (blueberries and banana), the honey and milk.
- Seal the jar and refrigerate for at least 2 hours or overnight before eating.
Some tips for you
Rolled oat and chia seeds are good source of dietary fiber.
Rolled oat is the least processed oat compared to quick-cook or instant oat, and has a chewy texture and require a longer cooking time. However, the nutritional value of a rolled oat, quick-cook or instant oat are about the same, where there are about 10g of fiber in 100g of oats according to USDA FoodData Central. In this recipe, we use rolled oat because it will have a better texture even it is left overnight, if you prefer a softer texture or want to serve the meal immediately, you may use quick-cook or instant oat.
Chia seed is a superfood with high nutritional value, which is known to a rich source of fiber (34g/100g), omega-3 fatty acids (17.8g/100g) and also high in protein (16.5g/100g). Chia seed can be eaten in raw, such as sprinkles over salad to get the crunchy texture, but eating chia seed after soak it into a liquid to turn it into a gel-like substance is better for digestion, so in this recipe, chia seed will be added together with rolled oat to soak in milk overnight.
Plain yogurt, milk and peanut butter are the source of protein.
Both yogurt and milk are dairy products which is rich in protein, and also high in calcium, vitamin D, potassium, and phosphorus that are in an easily absorbed form. However, whole dairy products are often high in saturated fats, which is a big no for people with hyperlidemia (high triglycerides or high cholesterol levels), so go for low-fat or skimmed one if you have the problems mentioned. For peanut butter, it is also a food high in protein and also healthy fats. However, most peanut butter are added sugars, salt, hydrogenated oil, and other additives to improve the taste and texture. To choose the healthier peanut butter, check the ingredients list, the main ingredient should be peanut, the less ingredient will be the best.
Blueberries and banana are fruits high in fiber, antioxidants, vitamins and minerals. These fruits are not a decoration, just include 1/2 cup of blueberries and a banana, or other fruits of your liking into the oatmeal to improve the taste, and nutritional value, and also increase your daily fruit consumption. Just adding 1 to 2 servings of fruits is enough because fruits are high in natural sugar and will give extra calories to the meal.
Gold-G® Gold Tualang Honey
Tualang honey is raw honey harvested from Malaysia’s tropical rainforest. It is 100% pure and natural without undergo any additional treatment, hence it retained natural friendly bacteria, propolis, pollen grains, phytonutrients, phenolic acids, and flavonoids. Besides natural taste and aroma, Tualang honey has higher nutritional value and stronger therapeutic effects than processed honey!
Click the link below for direct purchase.
Learn more about honey:
Honey – The Natural Sweetener
References
- Rolled oat: https://fdc.nal.usda.gov/fdc-app.html#/food-details/2346396/nutrients
- Instant oat: https://fdc.nal.usda.gov/fdc-app.html#/food-details/171661/nutrients
- Chia seed: https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients
- Peanut butter: https://fdc.nal.usda.gov/fdc-app.html#/food-details/2262072/nutrients
- Phillips KM, McGinty RC, Couture G, Pehrsson PR, McKillop K, Fukagawa NK. Dietary fiber, starch, and sugars in bananas at different stages of ripeness in the retail market. PLoS One. 2021;16(7):e0253366. Published 2021 Jul 8. doi:10.1371/journal.pone.0253366. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8266066/
