4 Reasons Why Overnight Oats Should Be Part Of Every Dad’s Healthy Diet

Thursday, 19 November 2020

Learn the health benefits of overnight oats plus a simple recipe on how to make it.

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Overnight oats are a great way to prepare oats. It’s easy-to-make and it’s a lot more flavorful than plain cooked oats and meat. Thus, it’s easier to incorporate oats into the daily diet of busy (and stubborn) dads like me who don’t want to eat tasteless food.

How to make overnight oats

4 Reasons Why Overnight Oats Should Be Part Of Every Dad’s Healthy Diet

    Discovering overnight oats


    To be honest, I’ve only heard about overnight oats a couple of years ago. If I get myself to eat oats, it’s usually prepared like a porridge. Meaning, I cook it in water (or just add water if it’s instant oats) and add milk and a piece of fruit, which is usually only a banana. 

    When I finally got to know about overnight oats, I immediately thought it was a creative way to prepare oats. I also like the fact that the suggested way to prepare it is in masonry jars so that you can eat it straight out of the fridge. That’s plus points for the convenience. 

    Health benefits of oats 


    If you are not so fond of eating oats, here are some of its health benefits that may hopefully convince all dads out there to incorporate it into their lifestyle. Coupled with a good exercise routine, making overnight oats part of your healthy lifestyle can do wonders to your dad bod: 

    1. Oats are rich in fiber 


    Oats are high in fiber and may contribute to better digestive health and weight loss. Its high fiber content will leave you feeling full longer, hence aiding you in your weight loss effort. 

    What’s more, it can also help regulate bowel movement especially if you are constipated. That means no irritated and bloated feeling on your tummy. 

    2. Oats can contribute to heart health 


    The beta-glucan in oats can help lower bad cholesterol in the blood, which is one of the main culprits of heart disease. 

    Furthermore, oats contain high levels of antioxidants and polyphenols that can help reduce oxidative damage in the cells of the body. One group of antioxidants that are found only in oats is avenanthramides that are efficient in lowering blood pressure. 

    3. Oats are nutrient-rich 


    Oats contain high levels of manganese, phosphorus, magnesium, copper, iron, zinc, folate, and Vitamins B1 and B5. 

    4. Oats can help regulate blood sugar level 


    Oats ability to lower blood sugar can be attributed again to its beta-glucan content that helps delay the absorption of sugar into the blood. 

    How to make overnight oats 


    Overnight oats are really simple and flexible. It involves no cooking and you can use different ingredients to suit your taste. While the oats themselves are healthy, you can make it even healthier with the other ingredients that you will add to it. 

    To prepare overnight oats, here are some of the basics that you can use. You can adjust the quantity based on the number of people that you are preparing it for. 

    • A cup of rolled oats 
    • A mug of low-fat milk or almond milk if you want a vegan alternative. I like to use vanilla-flavored almond milk just because I find it more flavorful 
    • A spoon of peanut butter 
    • A spoon of chia seeds 
    • Almonds 
    • Cashew nuts 

    For the kitchen equipment, you will need a masonry jar (or any type of container) and a spoon. 

    To make overnight oats, put the rolled oats in the jar, then add the milk and the peanut butter. You can adjust the quantity of the milk to achieve your desired consistency. Stir to mix the ingredients. At this point, you have the base for your overnight oats. 

    You can now add the chia seeds, the almonds, and the cashew nuts. I like to switch the toppings so that I get to enjoy different flavors. You can use fresh slices of fruits, dried fruits and raisins, even trail mix, and dried coconut. 

    Put the lid on the jar and store it in your refrigerator overnight. You can enjoy it as is because it’s already a filling breakfast. You can also eat overnight oats for dessert or snacks. 

    Print and file this recipe


    Rated 5/5 based on 1 customer review(s).
    easy and healthy overnight oats
    Healthy and flavorful overnight oats.

    Ingredients:
    • A cup of rolled oats
    • A cup of low-fat milk or almond milk
    • A spoon of peanut butter
    • A spoon of chia seeds
    • Almonds and cashew nuts

    Instructions:

    1. Put the rolled oats in the jar.
    2. Add milk and peanut butter then mix.
    3. Add chia seeds and nuts.
    4. Chill overnight in the fridge.
    5. Serve during breakfast.
    6. RATE THIS RECIPE
    Yum


    Epilogue 


    Overnight oats are one of the most convenient breakfast items to make. You can eat it at home or bring it with you to work or to school. Aside from eating it for breakfast, you can have it as a snack or even dessert. 

    But beyond convenience, the many health benefits of oats should convince dads, moms, and everybody else to make it a part of their wholesome lifestyle.

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    Overnight oats recipe

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