Super(food) overnight oats

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It’s hard to say this is a recipe - it’s just a simple overnight breakfast oats, but with the twist - due to added superfoods, it’s bursting with nutrients. Read on to find out the surprising benefits of this simple breakfast and what each ingredient is rich in.

I practice 14-10 intermittent fasting (I eat during a 10-hour period and fast for the remaining 14 hours), so my breakfast is usually later in the morning and after exercise. If post-exercise, I try to make it protein-rich and micronutrient dense. This super(food) overnight oats is a great example. It contains almost 20 grams of protein, nearly half of my daily needs. It is also rich in dietary fibre, good fats, and good carbs, which convert into glucose - the essential fuel for the brain and body. 

When it comes to micronutrients, this breakfast is a bomb. It covers 54% of Iron RI, which stands for Reference Intake (or RDI Reference Daily Intake in the US and Canada) and 33% of calcium. It covers my omega-3 fatty acid daily needs (important for vegans), and it's filled with antioxidants. Let's look at the ingredients separately:

  • Goji berries - 1 tablespoon provides 100% RI of Vitamin A plus vitamin C (6% RI). 

  • Ground flaxseed - 1 tablespoon contains around 2 grams of omega-3 fatty acid (about 20% of RI)

  • Chia seeds - 1 tablespoon provides another 2.5 grams of omega-3 fatty acid (25% RI) plus zinc (6%), magnesium (12%), phosphorus (10%), vitamin B1 (7%), vitamin B3 (8%)

  • Hemp seeds - rich in omega-6 and omega-3 fatty acids, gamma-linoleic acid, which is anti-inflammatory, plus magnesium (22% RI in 1 tbsp), zinc (10% in 1 tbsp) and B1 (15% 1 tbsp).

  • Açai berries are high in omega-3, contain 19 different amino acids, and are rich in vitamin A, vitamin C and potassium, calcium, magnesium, copper, and zinc.

Super(food) overnight oats

PREP TIME: soak overnight, 5 min prep in the morning
SERVES: 1

Ingredients

  • 100 g rolled oats

  • water

  • 150 ml cashew milk (or any other plant-based sugar free milk)

  • 1 tbsp goji berries

  • 1 tbsp ground flaxseed

  • 1 tbsp açai powder

  • 1 tbsp hemp seeds

  • 1/2 tbsp chia seeds

Method

  • Soak the oats overnight in water (enough water to cover them) on room temperature

  • Warm up the milk in the morning and pour over

  • Add the other ingredients

  • Enjoy

Notes

  • Oats can also be cooked or soaked for less time (a few hours), but soaking them overnight is best for digestion and nutrient absorption.

  • I like my porridge warm during winter, but you can use cold milk as well

  • I make my own milk, usually cashew and almond without added sweetener. Store bought milks are often sweetened, so it’s best to go with the unsweetened ones if you don’t make your own.

  • Flaxseeds are best bought whole and ground before use. If you have any ground seed leftovers, refrigerate them. Ground flaxseeds oxidate quickly, and a whole seed is not easy to digest and benefit from its nutrients.

Nutrition