Overnight Oats: A Delicious Meal Packed with Soluble Fiber

Health truly is wealth because if we work on getting or staying healthy in our youth, it tremendously cuts the costs of aging with ailments later in life. So let's eat some oats, but make it yummy!

DISCLAIMER: I’m not a medical doctor or licensed/certified nutritionist. I’m just a lady who likes to research, test, and get to the bottom of my issues. The information isn’t a prescription. It may or may not be helpful for you, but hopefully it’s inspiring and entertaining…and provides food for thought.

My container of overnight oats

Jump to the recipe!

Overnight oats are a trendy meal that's been a thing for at least 10 years now. I don't see the hype dying down anytime soon. One reason is because it's such a customizable dish you can get creative with...and it's really nutritious. Therefore, it's very marketable. 😊

I've got a list of health ailments that run in my family -- some due to lifestyle -- so I've gotta work a little harder to ward off a life of potentially suffering as I age. One of the ways I've been programmed to do that is through food. I say that because chronic stress wreaks havoc on the mind and body than anything and it's an extremely challenging reality to healthily manage. When you figure it out, lemme know.

Let's get to the yummy oats and all the benefits they bring. Yes, they contribute to good health.

Why Overnight Oats Are Everything

• This is an easy breakfast or even lunch to whip up because it's uncomplicated and you prepare it in advance to enjoy later.

  
  

• This meal lasts for up to five days in the fridge...which is great for us intermittent fasters who go through our food at a slower rate.

  
  

• Overnight oats are good whether cold out the fridge or warmed up in the microwave. Versatile.

  
  

• They wake up your body if eaten as the first thing in the morning or after breaking your fast. How? By stabilizing your blood sugar, energy and aiding digestion.

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Overnight Oats Recipe Ingredients

You can make it your own, but here are the staples in my dish. This can be sweet or savory, depending on preference and creativity.

• Steel cut oats (Go with God or your preferred portion size)

  
  

• Chia seeds (1 tsp per 1 cup of oats)

  
  

• Ground flaxseed (1 tsp per 1 cup of oats)

• Plain, unsweetened almond milk or plain unsweetened oat milk (enough to cover the top of the oats and mixed-in toppings)

  
  

• Cinnamon (sprinkle to your heart's desire)

  
  

• Ground ginger (sprinkle to your heart's desire)

  
  

• Blueberries

  
  

• Diced apples

  
  

• Almonds

  
  

• Walnuts

  
  

• Pumpkin seeds

  
  

• Raisins (optional)

  
  

• Nonfat plain Greek yogurt

  
  

• PB2 powdered peanut butter

Overnight Oats Recipe Instructions

1. Grab your storage container like a glass or plastic one with a top. You want something that's airtight so that the oats last while they set soaked in liquid.

   
   

2. Pour your oats in the container first.

   
   

3. Add your chia seeds and flaxseed and mix together.

   
   

4. Pour in your unsweetened almond milk or oat milk and then mix in the cinnamon and ground ginger.

   
   

5. Now, add your fruit, nuts and seeds: blueberries, diced apples, almonds, walnuts, pumpkin seeds and raisins.

   
   

6. Add your nonfat plain Greek yogurt and powdered peanut butter. Mix and store in your container and place in the fridge for at least five hours.

My Foodie Thoughts

From a health perspective...

I enjoy a good ol' bowl of oatmeal as well as overnight oats -- especially after learning it's such a bonafide source of soluble fiber. Why is this so important? Because it combats LDL cholesterol, which is the bad stuff that builds plaque in the arteries. Steel cut oats and oat groats are among the least processed oats, so I opt for those.

Flaxseeds are a great source of fiber as well offering similar benefits and chia seeds are a source of omega-3 fatty acids that help lower triglycerides, reduce inflammation, improve cardiovascular function, and support cognitive health.

The fruit choices are intentional. Blueberries and red apple slices add a beautiful pop of color to this beige bowl of grains and seeds; and the former is packed with antioxidants which help prevent cellular damage and ward off chronic diseases.

As I try to amp up my herbs and spices and lower my salt...I've learned cinnamon is a prized ingredient to sprinkle over food. It helps lower blood sugar which is great for a diabetic diet or help ward off the disease, which is my goal since this exists in my immediate family.

A breakfast or meal like this does wonders for the metabolism and it's kidney friendly (but do consult your doctor).

From a cooking and foodie perspective...

I appreciate how versatile this meal is. You can make it sweet with a chocolate chip cookie dough or peanut butter chocolate or chocolate and mixed berry flavor. You can make it savory with boiled eggs, cheese, herbs, avocado, cooked spinach, and onions.

It takes no time and it fits into a busy life or productive life.

If you want more overnight oats meal ideas, leave a comment. Let me know how this turns out for you!