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Stir in the evening, enjoy in the morning: a quick and healthy breakfast
13.01.2024 11:10
If you don’t have time to cook breakfast, but want to eat consciously and healthily, you can find a solution: overnight oatmeal.
What sounds so unusual is actually nothing more than porridge, which, with a variety of tasty ingredients and healthy additives, becomes a real highlight of breakfast.
And the best part: it doesn't take much time or fancy ingredients. In the evening, mix the oatmeal with cold milk, cover and refrigerate overnight to soak.
The next morning, delicious porridge is ready for breakfast. It can be decorated with fresh fruits, nuts, seeds or crunchy toppings.
How to prepare a healthy breakfast?
Base for porridge
Oat flakes are used according to the classic basic recipe. Supermarkets usually have a choice of different flakes - small, medium and large. Here taste decides.
You can also try other cereals: spelt, buckwheat or millet flakes are also good and healthy choices.
Add seeds for extra fiber
Add extra fiber to the base in the form of seeds. These can be flax seeds, hemp seeds, chia seeds, or psyllium husk.
They support digestion, supply the body with valuable nutrients and healthy fatty acids - and make the porridge even healthier. Depending on the serving size, add about 1-3 teaspoons of seeds.
About milk
In addition to the dry ingredients, milk or a plant-based alternative such as soy, almond, coconut or oat milk is added to the porridge.
You can use water or juice. The basic recipe is very simple and consists of oatmeal and liquid in a 1:2 ratio.
Spices and additional ingredients
The next morning, when you take the porridge out of the fridge, you can vary its taste with spices. Cinnamon, vanilla or cocoa go well with fresh berries and citrus fruits. And by adding turmeric, almond butter or protein powder, you can create tasty and healthy oatmeal options.
There's no limit to your creativity here: you can add a little honey, dark chocolate, agave syrup, or date syrup as an alternative to sugar.
For an extra protein boost, add a tablespoon of Greek yogurt or cottage cheese.
Fresh fruits for a vitamin boost
Personal taste also plays a role here, whether it’s an apple, a pear, a banana, fresh berries or a fig.
Frozen fruits are also a good choice and are just as rich in vitamins as fresh ones. Fruits can be cut into small pieces, lightly mashed or pureed.
What are the benefits of porridge?
Depending on the ingredients you choose, one serving contains between 400 and 600 calories. The ingredients and fiber will keep you full for a long time and prevent cravings. There are other good reasons to eat oatmeal.
- Digestion is stimulated by fiber.
- The body is supplied with vitamins, minerals and antioxidants.
- Oatmeal contains a lot of magnesium, iron and zinc. They are good for skin, hair and nerves.
- The porridge does not contain artificial additives or sugar.
- It soothes the intestines.
Earlier we told you how to make a hearty and delicious vinaigrette .
