These healthy overnight oats are easy to make and simply delicious. They are bursting with nutrients and flavour and can be prepared in advance, so, no rushing around in the mornings.
You can customise the recipe by adding your favourite nuts and seeds or soaking the oats in water milk or apple juice. Just don’t go too crazy by adding too many sugary ingredients, it already has some lovely natural sweetness from the fruits.
This recipe has been created in collaboration with Kenwood who have kindly gifted me a Multipro Compact food processor.
Are overnight oats healthy?
Overnight oats offer a range of health benefits, due to their rich fibre and protein content. They also contain a number of vitamins and minerals, some of which include:
- manganese
- phosphorus
- magnesium
- copper
- iron
- zinc
This makes overnight oats healthy for your gut, as well as for overall health and well-being.
I recommend using rolled oats because they are less processed and richer in nutrients and fibre than instant oats.
Overnight oats are rich in resistant starch, which is a type of prebiotic fibre that the body doesn’t digest. As a result, it passes straight through your digestive system until it reaches your gut. Then, gut bacteria ferment the fibre which, simply put, helps to create a healthy gut environment. And a healthy gut yields a better mood thanks to the gut-brain axis. In addition, they will keep you regular and full for longer.
What is the difference between porridge and overnight oats?
Unlike porridge, overnight oats get soaked rather than heated, this helps to preserve their nutrients.
How to make overnight oats?
Making overnight oats couldn’t be simpler, you just mix together oats, linseeds, dried fruits with apple juice or a liquid of your choice and let it soak overnight.
The Kenwood Multipro compact makes this particularly easy because it is the only food processor that has integrated scales. The weighing function is a total game-changer and one of my favourite features. In case you haven’t noticed it yet, you can switch the measurements in my recipes between US and metric.
The next morning all you need to do is to grate an apple, pear and carrot and add it to the mix. The Multipro compact comes with 3 double-sided grating/slicing plates which do that job in only a few seconds, but an old-fashioned box grater will, of course, do the job as well.
If you want to add a little extra crunch, grab some of your favourite nuts and seeds and coarsely chop them in the Kenwood mini chopper attachment, it only takes a few pulses.
The Kenwood Multipro FDM31 is a real allrounder, it has many attachments and features including
- Weighing function
- Plastic Blender
- Knife Blade
- Dough Tool
- Dual Whisk
- 4mm/slicing/grating disk
- 2mm slicing/grating disk
- Extra fine grating disk
- Mini chopper mill
- 2 Blend-Xtract 2 GO (like Nutribullet)
Optional:
- Glass Blender
- Citrus juicer
- Grinding mill
How long can you keep overnight oats?
In the fridge, overnight oats will last up to three days. Just add the fresh fruits and carrots right before serving to prevent browning and nutrient loss.
For a little variety also check out my Vegan Mango Lassi Overnight Oats.
Your turn
Do you prefer porridge or overnight oats and what is your favourite topping? I’m looking forward to reading your replies in the comments.
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Healthy Overnight Oats
Ingredients
- 1 cup rolled oats organic
- 1 tablespoon coconut chips or desiccated
- 2 tablespoons linseeds golden
- 1/4 cup cranberries dried
- 1/8 cup goji berries dried
- 1 cup apple juice not from concentrate
- 1 apple cored
- 1 pear cored
- 1 carrot peeled
- 1 cup mixed nuts & seeds I used almonds, hazelnuts, pumpkin and sunflower seeds
- 1/4 cup greek yoghurt
Instructions
- In a medium-sized bowl or container, mix together oats, linseeds and dried fruits with the apple juice. Cover with a lid and soak overnight.
- In the morning, before serving shred the apple, pear and carrot using the coarse grater plate of your Kenwood Multi Pro Compact Food Processor or an old fashioned box grater. Add these to the bowl with the soaked oats. The traditional Bircher Muesli calls for a fine grater, but personally, I prefer a bit more texture.
- Use the Kenwood Multi Pro Compact Food Processor to measure the nuts and seeds and coarsely chop them with the mini-chopper. Add to the soaked overnight oats and stir in the Greek Yoghurt.
- Divide the mixture into 4 bowls and top with some apple slices. (Optional)
