Overnight Soaked Oats
Recipe Details:
Ingredients
Per Serving
- Steel-cut or rolled oats: ¼ cup
- Skim cow’s milk or plant milk (almond/soya): ½ cup
- Chia or sabja seeds: 1 tsp
- Almonds and walnuts (4–5 sliced)
- Cinnamon powder: a pinch
- Water: as required
Note: 1 cup = 200 ml, ½ cup = 100 ml, 1 tsp = 5 gm, 1 tbsp = 15 gm
*tsp = teaspoon, tbsp = tablespoon
Method
- Rinse oats using a fine mesh strainer and drain.
- Combine oats, chia seeds, and milk in a bowl. Add a little water if the mixture becomes too thick.
- Cover and refrigerate overnight.
- In the morning, adjust consistency with extra milk or water if needed.
- Top with sliced nuts and a pinch of cinnamon, and serve.
Benefits
This is a no-cook breakfast recipe that is high in fiber, helping keep you full between meals.
• Its low glycaemic index supports gradual glucose release, making it suitable for people mindful of their sugar and carbohydrate intake.
Nutritional Value per serving
| Calories (kcal) | Carbohydrates (g) | Proteins (g) | Fats (g) |
|---|---|---|---|
| 259.00 | 37.50 | 11.25 | 7.35 |
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
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.