Overnight oats are a quick and convenient way to get the nutritional benefit of oats, without cooking. We love this combination of cold-drip coffee, cacao and peanut butter for a sweet and energising early morning hit! But using oats and yoghurt and/or milk as the starting point, you can experiment with different flavours and additions, depending on your preferences or the seasons.
What is starch?
Oats contain starch - which is a type of carbohydrate. Unlike sugar and fibre (the other types of carbohydrates), starch is a long-chain structure. This makes starch a complex carbohydrate. Complex carbohydrates give you long-term energy and help you feel full for longer. However, because starch has multiple bonds holding it together, the body has to work hard to digest it. Soaking oats in liquid overnight helps to break down the intermolecular bonds, making it easier for the body to digest and absorb the nutrients.
What is phytic acid?
Like many grains, seeds, legumes and nuts, oats also contain phytic acid. Phytic acid helps the plant store phosphorus. In nature, phytic acid stores phosphorus until the plant begins to sprout. However, in foods, phytic acid can impair the body's capacity to absorb minerals such as zinc, iron and calcium. The process of soaking, cooking, fermenting or activating grains, seeds, legumes and nuts can reduce the phytic acid content of foods and therefore reduces the risk of mineral deficiencies.
Benefits of overnight oats
Like many grains, seeds, legumes and nuts, oats also contain phytic acid. Phytic acid helps the plant store phosphorus. In nature, phytic acid stores phosphorus until the plant begins to sprout. However, in foods, phytic acid can impair the body's capacity to absorb minerals such as zinc, iron and calcium. The process of soaking, cooking, fermenting or activating grains, seeds, legumes and nuts can reduce the phytic acid content of foods and therefore minimising the risk of mineral deficiencies.
Ingredients:
Base
1/2 - 1 very ripe banana
1 tsp maple syrup
Oats
1/3 cup oats
1/3 cup of Almond Milk
1/4 cup First Press Cold Drip Coffee
1/4 cup Greek yoghurt (or Coyo coconut yoghurt)
1 Tbsp chia seeds
1 Tbsp 100% natural peanut or almond butter
1 Tbsp maple syrup
1 tsp cacao powder
Topping
PBco Sugar-Free Choc Chips
Extra oats, activated buckinis or hemp seeds
Method:
Mash banana and maple syrup together and spoon into the bottom of a jar.
Mix oat ingredients together, until well combined. Pour over mashed banana.
Put the lid on the jar and store the oats in the fridge overnight.
The next morning, top with extra oats (or activated buckinis or hemp seeds) and PBCo Sugar-Free Choc Chips.