Three Ways To Do Overnight Oats For Summer Mornings

overnight-oat-jars

 

Rich in a wide variety of beneficial nutrients, oats are some of the healthiest whole grains on the planet. We are, of course, referring to rolled oats or steel cut oats and completely ignoring the existence of flavored oatmeal packets. Those are full of sugar, processed ingredients, and eating one of those does not equate to eating a bowl of rolled or steel cut oats.

 

Oats are great sources of healthy carbs, dietary fiber, and contain more protein than most grains. A half-cup of dry rolled oats contains the following percentages of the recommended daily intake (RDI) of these nutrients:

  • Phosphorus: 41%
  • Copper: 24%
  • Zinc: 20%
  • Manganese: 191%
  • Magnesium: 34%
  • Iron: 20%
  • Folate: 11%
  • Vitamin B1: 39%
  • Vitamin B5: 10%

 

Digestive Support:

Oats contain unique fibers called beta-glucans, which help the digestive tract in two ways. First off, beta-glucans help food to move through the digestive tract at a regulated pace, which helps with nutrient absorption and digestion. Second, when oats enter the large intestine the beta-glucans encourage healthy bacteria production. They also release short chain fatty acids, which provide energy for intestinal cells.

 

Cardiovascular Support:

Recent studies have shown that the beta-glucans in oats work to lower LDL cholesterol levels (the bad kind). This is due to the improved digestion and nutrient absorption. Magnesium, zinc, and B-vitamins, all of which support cardiovascular health, are in oats and absorbed during the digestive process. Another study reported that the antioxidants in oats, in combination with vitamin C, work to prevent LDL oxidation, which can inflame the arteries and damage tissues.

 

Recipe #1: Basil Stone Fruit Overnight Oats

Ingredients:

  • 2 tablespoons chia seeds
  • ¾ organic cup rolled oats
  • 1 cup organic unsweetened almond milk
  • ½ peach, sliced
  • ½ plum, sliced
  • 2 fresh basil leaves, sliced
  • 2 teaspoon pumpkin seeds
  • 2 teaspoons hemp seeds

Instructions:

  • Thoroughly mix the chia seeds, oats, and almond milk in a bowl. Separate into two mason jars or containers.
  • Refrigerate overnight for chia seeds and oats to absorb the almond milk.
  • Top with the fruit, basil, and seeds in the morning, or when ready to eat.

 

Recipe #2: Tropical Overnight Oats

Ingredients:

  • 2 tablespoons chia seeds
  • ¾ cup organic rolled oats
  • 1 cup organic unsweetened almond milk
  • ¼ cup fresh mango, peeled and cubed
  • 1 banana, sliced
  • ½ avocado
  • 2 teaspoons freshly squeezed lemon juice

Instructions:

  • Thoroughly mix the chia seeds, oats, and almond milk in a bowl. Separate into two mason jars or containers.
  • Refrigerate overnight for chia seeds and oats to absorb the almond milk.
  • When you are ready to eat, add the mango, avocado, banana, and lemon juice to a blender and blend until smooth.
  • Top the overnight oats with the avocado fruit puree. Enjoy!

 

Recipe #3: Berry Overnight Oats

Ingredients:

  • 2 tablespoons chia seeds
  • ¾ cup organic rolled oats
  • 1 cup organic unsweetened almond milk
  • ¼ cup fresh blueberries
  • 3 fresh strawberries, sliced
  • ¼ cup fresh raspberries

Instructions:

  • Thoroughly mix the chia seeds, oats, and almond milk in a bowl. Separate into two mason jars or containers.
  • Refrigerate overnight for chia seeds and oats to absorb the almond milk.
  • Once you are ready to eat, top the overnight oats with the fresh berries and enjoy.

 

Sources:

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=54

https://www.musely.com/tips/OVERNIGHT-OATS-WITH-CHIA-SEEDS–3-WAYS-FOR-SUMMER/30673897?u=6O1R0B

https://www.healthline.com/nutrition/9-benefits-oats-oatmeal#section5

2018-05-04T13:50:42+00:00

Related Questions

  • Click here to view in a new window

    Q: Hello I am on day TWO of 10-DAY SUPREME COLON CLEANSE;. May I eat a half cup rolled organic rolled oats a day. I eat the oats to provide fuel just before my two hour core ,spinning and rowing class. May I continue to drink Ivy's drink ? It's 1 tablespoon of Spirulina Powder, 2 tablespoons Psyllium Husk , 2 tablespoons Aloe Vera 1/4 cup of apple juice and 2 tablets of 450 mg Cascara Sagrada ? Look forward to your response.

    A:

    You are free to eat as you please via free will. But we suggest the eating recommendations for a reason. The oats are okay (except they create mucus) and the Ivy's Drink is okay (nothing adverse to the cleanse)and sounds like a pretty healthy tonic.

  • Click here to view in a new window

    Q: I am currently undergoing testing for sarcoidosis and found your site. I am already mostly vegan, but I read in your article that complex carbs should be greatly reduced or eliminated. I was just wondering what that might include, rice, and oats? Should I be eating only fruits, veggies, beans and nuts?

    A:

    That would include rice (only eat a little brown or wild rice), potatoes, yams, etc. Yes, eat more fruits, vegetables, nuts, etc.

  • Click here to view in a new window

    Q: I purchased the children's detox and received it a couple of days ago. After reading the pamphlet that came with it, I was wondering where/what kind of milk can I purchase for my baby while she is on the detox? For example it said almond, soy, rice milk... can I buy the regular boxed almond, soy, rice milk? Or if I am going to use coconut milk, can I use the canned coconut milk?

    A:

    Yes, you can use almond, coconut, or any other nut milk. We do not reccomend soy.

  • Click here to view in a new window

    Q:

    A: No, you cannot consume the almond milk or traditional hummus on the cleanse. You want to avoid store brought beverages, as they contain preservatives and additives that help sustain its shelf life. Hummus is a processed food, but you can consume it if it's prepared raw. Below is a raw food hummus recipe. You can create another type of dip for the vegetables as well such as tomato herb dressing. This dip/salad dressing consists of blending together tomatoes, olive oil, lemon juice, garlic, sea salt and any herbs/spices of your choice that does not contain salt. http://dherbs.com/recipes/72/84/Raw-Hummus.html

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    Q: Hello I am currently on the full body detox and I have a question for you. How do you feel about organic chicken from a credited organic food store? I was wondering if eating organic steamed chicken was ok and whats your take on almond milk.

    A:

    Thanks for the question.

    Animal products are not part of the detox program. The detox protocol is a raw food detox as well. Most if not all food should be consumed raw. Organic meat is a double edged sword. On one hand you have an animal pumped full of anti biotics and on the other hand you have an animal refused antibiotics if they are sick. Which they routinely are being that they are crammed in sheds. The amount of land required by the USDA to be considered free range is the size of a sheet of printer paper. Birds kept in such close quarters communicate diseases fast. I do not recommend any animal products when on a detox. 

    The main issue with detoxing is lessening the workload of the livers and kidneys so they can clean house. Animal protien is acidic to the body and forces the body to work overtime digesting the excess protein. 

    Almond milk is fine if you make it yourself. Its really not that hard to do if you have a good blender. If you can't blend it yourself you can buy it from the store but remember that it's pasteurized and probably has added sugars which you want to avoid.

    Here is a quick web resource but I am sure you could find others

    http://ohsheglows.com/2013/01/24/my-favourite-homemade-almond-milk-step-by-step-photos/

     

    Hope that answers your questions,

    Gary Gibson HHC CPT BMI VLC

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    Q: I read your article about FOLLICULITIS AND PSUEDO-FOLLICULTIS and hair bumps. In it you mentioned using Witch Hazel without alcohol. I haven't been able to find any witch hazel that doesn't have alcohol, however I went to a Wild Oats Market and they had all natural Witch Hazel that contains 10% all natural grain alcohol. It's made by Thayer. Is this okay? If not can you recommend or point me in the direction of some acceptable Witch Hazels?

    A:

    We suggest doing an intense search over the internet if your not able to find witch hazel without alcohol. The one by Thayer is acceptable. You also have the option of making a natural solution yourself using natural ingredients such as lemon juice or apple cider vinegar.

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    Q: I'm doing the ANTI-VIRAL CLEANSE AND REGIMENand I would like to know if I can used organic almond milk with oat bran cereal from bob's red mill and order organic cereal. Also what is the 35% HYDROGEN PEROXCIDE used for?

    A:

    You have free will and can do as you like, Beloved. We recommend all raw (and unprocessed) so if you really want to eat the almond milk and cereal, it's your choice! 35% FGHP should only be used for enema purposes (half ounce added to the water).

  • Click here to view in a new window

    Q: Hey I was thinking about making some homemade almond milk and one ingredient that's called for is natural vanilla. Is natural vanilla ok to use while on the full body cleanse? Thanks

    A: Yes, you can use natural vanilla just be sure that it does not contain any alcohol. Be sure to only use water and the purified almonds for the milk. Below is a recipes to help. http://dherbs.com/recipes/110/84/Raw-Almond-Milk.html

  • Click here to view in a new window

    Q: Can I use soy or almond milk for the smoothie:

    A:

    Unfortunately you cannot use either milk for a smoothie as you are not allowed to consume any dairy. Soy is not a natural food and most store brought almond milk is pasteurized and contains preservatives that helps maintain shelf life. You can consume almond milk if it's homemade. We do have a raw homemade almond milk recipe available on our website.

  • Click here to view in a new window

    Q: Is it okay to use store bought almond milk (Almond Breeze) for smoothies during the Full Body Cleanse or ANTI-VIRAL CLEANSE AND REGIMEN?

    A:

    Unfortunately, store brought almond milk is not allowed within the raw food diet. The only way of knowing that the milk is raw, natural, not pasteurized and does not contain any preservatives is if it's homemade. We do have a raw homemade almond milk recipe available on our website. You must avoid all dairy while on both cleanses.

  • Click here to view in a new window

    Q:

    A: Unfortunately you cannot consume almond milk while on the cleanse unless it's homemade. Most almond milks contain additives that help sustain shelf life. Below is a recipe to homemade almond milk. http://dherbs.com/recipes/110/84/Raw-Almond-Milk.html

  • Click here to view in a new window

    Q: Members of my house have started drinking Hemp Milk and Rice Milk. No more Cow Milk! We like the taste of both. I also like the fact that the hemp milk has omega and other nutrients in it. However, my son is three years old and we have discovered he is allergic to nuts because a family member gave him a cashew to eat, then his eyes began to swell up like Garfield the cat. I had him tested for food allergies and the test revealed he is allergic to nuts and soy. So I don't give him any nut products or soy products. My question for you is: "Is hemp a nut or a seed, is the hemp milk derived from a nut or a seed???" I need to know other alternatives if in fact it is a nut. I do not want to give him something toxic to him.

    A:

    Hemp is a seed, not a nut, so hemp seed milk is okay for him.

    Nuts cashews - peanuts, soy

    Grains - rice, oats

    Fruit - almond, coconut, banana, date

    Hey, I'll do an article that will be up on Dherbs early next week!

    Peace and Love!

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    Q: I just purchased the WEIGHT RELEASE CLEANSE AND REGIMEN and today is my first day. I'm unable to get through on our inquiry line. The diet isn't completely clear to me. Although it says miso soup is ok, I'm unclear on other things. For instance, is tofu ok? What about hummus? What do sprouted grains consist of? Would Eziekial sprouted grain breads and tortillas be ok? The miso soup is the exception to the dietary rule! NO tofu, NO Ezekiel grain breads (no processed grains at all). Sprouted grains are grains (or seeds) soaked in water overnight and consumed. They are not cooked! Hummus is okay (as it's not cooked). Recommended article: "WHAT IS RAW FOODS" Visit our articles section!

    A:

    The miso soup is the exception to the dietary rule! NO tofu, NO Ezekiel grain breads (no processed grains at all). Sprouted grains are grains (or seeds) soaked in water overnight and consumed. They are not cooked! Hummus is okay (as it's not cooked). Recommended article: "WHAT IS RAW FOODS" Visit our articles section!

  • Click here to view in a new window

    Q: I was looking at your recipes for infant milk. I am breast feeding but need to wean. I was interested in giving him rice milk (Rice Dream enriched with vitamin a, c, and other vitamins). However, the website says not for use as infant formula. Why would this not be a good substitute? What would this be lacking? Why is your recipe a complete formula for proper infant nutrition? Please Help a concerned new mom!

    A:

    Rice Dream is fortified with SYNTHETIC nutrients (vitamins and minerals) and therefore it's not a good source of organic nutrition. If you use Rice Dream, please fortify it with organic nutrition like Dherbs.com Moringa Seed Extract, and Iodine Phosphate Extract (add 5 dropperfuls of each formula to infant milk).

    Product Links:
    Moringa Seed Extract
    Iodine Extract

  • Click here to view in a new window

    Q: I am an underweight but healthy 26 year old female. I would like to maintain my weight and I use organic canned coconut milk in my grain hot cereal. Is canned organic coconut milk acidic? If so, what brands are alkaline?

    A:

    Anything canned is going to be acidic. What ever you use for make, let it be raw. Raw coconut milk fresh from the coconut is alkaline.

  • Click here to view in a new window

    Q: Can the substitution infant milk be frozen like breast milk, and then thawed when ready for use. If so what would the longest timeframe be to leave the milk frozen. Thank you.

    A:

    Yes, it can be frozen. 2-3 days max!

    Please take time to read the following article:
    Alternative Infant Formula Milk

  • Click here to view in a new window

    Q: I have ordered the detox cleanse, and the weight cleanse. Both state to eat a raw diet of veggies and fruit, nuts, nut pastes??, legume sprouts, seeds, plant oils, sea veggies??,and fresh juices. It mentions Vegan Diet. What are my options when it comes to these choices? What do I eat and how often to keep my sugar from dropping, and feeling sick? Usually mid am, and mid afternoon?

    A:

    The best way to balance blood sugar and keep your body in a fat burning zone is to eat low fat and every 3-4 hours. Also high raw and high carb. Here are some options. Just a general outline.

     

    6am 

    Muesli - fruit smoothie-green smoothie

    9am

    2-3 pieces of fruit

    12pm

    Raw wraps-raw pasta-salad with legumes

    3pm

    2-3 peices of fruit

    6pm

    wraps-raw pasta-salad with legumes

    9pm

    Sorbet

     

    I suggest reading "Beauty detox solution" by Snyder, "Crazy Sexy Diet" by Karr, or 80-10-10 by Graham.

     

    I also recommend to check out my health coaching program www.theveganefect.com for more info.

     

    I hope this helps,

    Gary Gibson HHC CPT BMI VLC

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    Q: I am trying to wean my 11 month old son from breast milk to rice milk. I was told that rice milk did not have sufficient amounts of vitamins. What do suggest that I supplement with the rice milk. He is not tolerant of soy.

    A:

    Please read our article â€ALTERNATIVE INFANT FORMULA MILK†under our Articles section. Your answer(s) is there -- guaranteed!

  • Click here to view in a new window

    Q: I'm preparing to make the hemp seed infant milk recipe. Would I need to add Moringa Seed and/or Iodine Phosphate to your recipies? Also, could I freeze this Hemp seed milk and use later?

    A:

    Yes, add Moringa and Iodine Phosphate to it (for nutritional purposes). And yes, you could freeze it the milk and use later, though fresh is always best.

    Product Links:
    Moringa Seed Extract
    Iodine Extract

  • Click here to view in a new window

    Q: I am on my 3rd day of the fully body cleansing. I am definitely doing this to lose weight. I am a 52 year old, black, Christian, wife, mother to 21 and 14 year old girls, legal secretary who is 450 lbs. I am to the point now where if I don't do this I'm going to be housebound. I can barely move some days that is why I started this because I feel so unhealthy. I have a question about the nuts. I got all gun-ho and ordered $135.00 worth of organic nuts from nuts.com. I got raisins, pumpkin seeds, sunflower seeds, almonds, walnuts, pecans, pistachios and cashews and mixed them all up together (well I purchased 2 lbs of each but I only mixed up 1 lb of each together). Anyway, I was reading about how much calories are in nuts. Should I not pay attention to that because I was consuming a lot of calories in the first place or do I have to watch how many nuts I eat? I have put some nuts in a sandwich bags and basically filled it up and that is supposed to be my nuts ration for the day. I am also eating fruits and vegetables. So far the fruit have been grapes, grapefruit, red apples, pears, green apples and bananas. The vegetables have all been in a salad: tomatoes, celery spinach leaves, carrots, mixed in balsamic vinaigrette. I only ate the salad Monday night all the other times I have just eaten the fruit and nuts. I am also consuming approximately 75-100 oz of water. Sorry I’m long winded I just wanted you to get the entire picture.

    A:

    Thanks for the question, I can definitely help you.

     

    I am currently writing an eBook for www.dherbs.com called "Losing weight the healthy way." I have been a weight loss counselor for many years. I am also a health coach, personal trainer, bodymind nutritionist, and a vegan lifestyle coach. 

     

    When it comes to weight loss most programs want you to lose weight to get healthy. My mindset is to get healthy and lose weight. 

     

    In my health/fitness/nutrition coaching program www.theveganeffect.com I use a lowfat/high carb/ high raw/ nutrient dense/ high alkaline diet to achieve long term weight loss success. So far I am 100 percent in getting clients long lasting weight loss. If you are interested in my program please fill out the health history form on the side of the web page. We could have a free 1 hour initial consultation over skype to see how I can best help you.

     

    Nuts are best kept to a minimum if you use them at all. Nuts are extremely high in fat and have the opposite omega 3- omega 6 ratio that is optimal for health. Seeds are best as far as ratios are concerned. Also nuts are truly easy to over eat and cause your nutrient ratios to be off.

     

    A healthy vegan diet is a high raw fruitarian diet. 

    Example:

    Breakfast: green smoothie. (500-1000 calories of fruits blended with a handful of greens and water)

    Bridge: Dates and strawberries (500 calories) 

    Lunch: Salad with low sugar fruits (cucumber, tomato, squash, bell peppers) topped with fruit, beans, psuedo grains, 

    Bridge: 2-3 apples

    Dinner: Raw wraps (collard greens) with low sugar fruit and tahini

    Snack: Sorbet

     

    Hope this helps

    Gary Gibson HHC CPT BMI VLC