How To Make The Perfect Overnight Oats Base Recipe

Ingredients

• 1 cup of rolled oats
• 1 cup of milk (any kind you prefer)
• 1 tablespoon of chia seeds
• 1 tablespoon of honey or maple syrup (optional)
• 1/2 teaspoon of vanilla extract (optional)

Substitutions and Additions

• Instead of rolled oats, you can use steel-cut oats, quick oats, or a combination of oats and other grains like quinoa or buckwheat.
• If you are lactose intolerant or vegan, you can use almond milk, soy milk, or coconut milk instead of cow's milk.
• If you want to add more protein, you can mix in some Greek yogurt or protein powder.
• If you want to add more flavor, you can use different sweeteners like agave nectar or brown sugar, and add spices like cinnamon or nutmeg.
• If you want to add some texture, you can add chopped nuts, dried fruits, or fresh fruits.

Instructions

1. In a jar or container with a lid, combine the rolled oats, milk, chia seeds, honey or maple syrup (if using), and vanilla extract (if using). Stir well to combine.
2. Close the jar or container with a lid and shake it to mix everything together.
3. Put the jar or container in the fridge and let it sit overnight, or for at least 4 hours.
4. In the morning, your overnight oats will be ready to eat! You can eat them cold or warm them up in the microwave if you prefer.
5. You can also add your desired toppings, such as fresh berries, sliced bananas, chopped nuts, or a drizzle of nut butter.

Tips

• Use a jar or container with a lid to store your oats. This will prevent them from spilling and keep them fresh.
• Make sure to stir the ingredients well to ensure that everything is evenly distributed.
• Let your oats sit in the fridge for at least 4 hours, but preferably overnight. This will give them enough time to thicken and absorb the liquid.
• Experiment with different flavors and toppings to keep things interesting.
• You can also make a big batch of overnight oats at once and divide them into smaller containers for an easy grab-and-go breakfast throughout the week.

Nutrition

• Calories: 350
• Protein: 13g
• Carbohydrates: 52g
• Fiber: 10g
• Fat: 10g
• Sugar: 14g

Health Benefits

• Oats are a good source of fiber, which helps to lower cholesterol levels, regulate digestion, and keep you full for longer.
• Chia seeds are rich in omega-3 fatty acids, which are important for heart health, brain function, and reducing inflammation.
• Milk provides calcium, which is essential for strong bones and teeth.
• Honey and maple syrup provide natural sweetness without the added sugars found in processed foods.

Conclusion