Overnight Soaked Oats
Per Serving
- Steel Cut / Rolled Oats: ¼ cup
- Skim Cow’s Milk / Plant Milk; Almond or Soya Milk: ½ cup (100 ml)
- Chia / Sabja Seeds: 1 tsp
- Almonds / Walnuts: 4-5 (sliced)
- Cinnamon Powder: a pinch
- Water
Note: 1 cup = 200 ml, ½ cup = 100 ml, 1 tsp = 5 gm, 1 tbsp = 15 gm
*tsp = teaspoon, tbsp = tablespoon
- Wash the oats with water using a fine mesh. Drain all the water.
- Soak the oats and chia seeds in milk in a bowl. In case the oats soaks up all milk, add some water to cover up the oats and chia seeds.
- Allow this to soak overnight in a fridge or cool condition.
- The next morning both the oats and chia seeds would have absorbed the water. You can even add more water or milk at this step if you want.
- Add some chopped nuts and a dash of cinnamon powder to the soaked oats.
- Enjoy your bowl of healthy oats.
- Overnight soaked oats is a filling and complete meal that can help to keep you full between main meal.
- The recipe is low in glycaemic index and release glucose more gradually to help you manage blood sugar levels. Use of milk, nuts, and seeds ensures you get protein in small quantities.
- This is one of the simplest recipes to make when you are rushing for time, but still, want a healthy and delicious breakfast to kick start the day.
Nutritional Value per serving
Calories (kcal) |
Carbohydrates (g) |
Proteins (g) |
Fats (g) |
|---|---|---|---|
|
259 |
37.5 |
11.25 |
7.35 |
Note: Nutritional value calculated based on recipe made with skim cow’s milk.
Disclaimer: The information provided is for health awareness only and not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Always consult your doctor or a dietician before making any changes to your lifestyle or treatment regime.
*Images used are for representation purpose only.
Reference:
- Clinical Dietetics Manual; Indian Dietetic Association. 2nd ed. Seth V and Desai N. Elite Publishing House; 2018.
- Longvah.T and Ananthan.R. 2017. Indian food Composition Table. 1st ed. National Institute of Nutrition.
- Fatsecret India. Food Database and Calorie Counter. Accessed 20th Jan 2023. Available at https://www.fatsecret.co.in/calories-nutrition/
- US Department of Agriculture. Food Data Search Results, Fish Salmon Atlantic farmed Cooked Dry Heat. Accessed 21st Feb 2023. Available at https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/nutrients