The Health Benefits of Overnight Oats
/Overnight oats can have several health benefits, depending on what other ingredients you add to your recipes. My two favorite Overnight Oats recipes are packed with health benefits, so let’s talk about these ingredients.
#1. Oats
Whether made into cooked oatmeal or soaked overnight, oats are one of many whole grains that are important to eat daily because whole grains have been shown to lower the risk of heart disease, type 2 diabetes and some types of cancers.
Oats have fiber, and in particular soluble fiber, which can help lower cholesterol and improve heart health.
#2. Milk
I know dairy milk gets a bad rap sometimes, but assuming you tolerate it, dairy milk offers more nutrients than any other milk alternative. Some of the key nutrients include protein, calcium, vitamin D, potassium and magnesium. These are key nutrients that women need for bone health, maintaining muscle as we age and for heart health. If you don’t tolerate dairy milk, the next most nutrient-rich milk alternative is soy milk.
#3. Greek Yogurt
A great source of protein, but it is lower in calcium than milk and usually isn’t fortified with vitamin D. That’s why I like to use both milk and Greek yogurt in my overnight oats - to maximize the protein, calcium and vitamin D I get in my breakfast meal.
#4. Blueberries
Purple berries have the highest amount of antioxidants of any berries and are thought to be important in circulation, heart health and maximizing memory. It is thought that berries help prevent amyloid plaque formation, which is characteristic of Alzheimer’s disease. Studies show people who eat berries regularly have less cognitive decline and lower risk of Dementia and Alzheimer’s disease.
#5. Nuts
Just like berries, in two ongoing studies Chicago Health and Aging Project (CHAP) and Memory and Aging Project (MAP), nuts are considered a brain healthy food and people who ate 1 oz. of nuts 5 days per week had less cognitive decline than people who ate them less frequently.
#6. Jill’s Go Nuts Granola
This is one of my most popular recipes and is a lower sugar granola with heart healthy, brain boosting nuts & oats.
Try these recipes, share with friends and family and leave a comment with your favorite overnight oat ingredients.
How to Make Overnight Oats
OVERNIGHT OATS with DRIED BLUEBERRIES
I love this recipe because the dried blueberries are so juicy and naturally sweet, no need to add sugar to the recipe. Dried blueberries are expensive and sometimes hard to find, so feel free to use fresh or frozen blueberries as needed. Enjoy these overnight oats for breakfast, as an afternoon snack or evening dessert.
Ingredients:
· ¾ cup nonfat milk
· 1 (5.3 oz.) container Chobani Strawberry Less Sugar Greek Yogurt
· ½ cup rolled oats
· 3 Tablespoons dried blueberries
· 2 Tablespoons chia seeds
· Granola or slivered almonds for topping
Preparation:
1. In a mason jar or other seal-able glass container add ingredients (except granola or almonds) in
the order listed.
2. Stir well to combine and refrigerate overnight.
3. Spoon ½ of container into a bowl and top with 2 Tablespoons of my Go Nuts Granola or slivered almonds.
Makes 2 1-cup servings or 4 ½-cup servings.
Nutrition Information per 1-cup serving:
360 Calories, 16g Total Fat, 2g Saturated Fat, 0mg Trans Fat, 10mg Cholesterol, 120mg Sodium, 323mg Potassium, 41g Total Carbohydrate, 18g Sugar (3g added sugar), 10g Dietary Fiber, 18g Protein
Memory Boosting Overnight Oats
APPLE CINNAMON OVERNIGHT OATS
These overnight oats are a filling and delicious breakfast or a great afternoon snack. Rolled oats are a whole grain and have soluble fiber, which is important for heart health. Whole grains and nuts are two foods you should eat daily because of their memory-boosting benefits.
Ingredients:
· ¾ cup nonfat milk
· 1 (5.3 oz.) container Chobani Vanilla Less Sugar Greek Yogurt
· ½ cup rolled oats
· ½ fresh apple, peeled and diced
· 2 Tablespoons chia seeds
· ½ teaspoon ground cinnamon
· Slivered almonds or chopped walnuts for topping
Preparation:
1. In a mason jar or other seal-able glass container add ingredients (except almonds or walnuts) in
the order listed.
2. Stir well to combine and refrigerate overnight.
3. Spoon ½ of container into a bowl and top with 2 Tablespoons almonds or walnuts.
Makes 2 1-cup servings or 4 ½-cup servings.
Nutrition Information per 1-cup serving:
360 Calories, 18g Total Fat, 2.5g Saturated Fat, 0mg Trans Fat, 10mg Cholesterol, 120mg Sodium, 439mg Potassium, 38g Total Carbohydrate, 15g Sugar (3g added sugar), 10g Dietary Fiber, 17g Protein
NOTE: I don’t receive compensation for any products mentioned in this post.
