Revamp Your Breakfast with These 5 Overnight Oats Recipes

Overnight oats are a life-saver for our family. Our little one often wants to eat shortly after waking up, so preparing oatmeal the old fashioned way just takes too long. We love our fruits but it's nice to have something more filling ready. We prepare a few jars of overnight oats and have breakfasts ready for days.

Health Benefits

Oats are a good source of carbohydrates, fiber, and protein. They contain good-for-you unsaturated fatty acids, minerals, vitamins and phytochemicals.

Other Considerations

Buy Organic: Buying organic oats is important. In 2023, the Environmental Working Group tested 14 popular oat brands and found "concerning" amounts of the chemical chlormequat, an agricultural chemical that can be harmful to humans. Read all the details here. Organic oats can often be found in bulk bins at grocery stores.

Another reason to buy organic is that glyphosate, the active ingredient in the weed killer Roundup, can be found in some oat-based products.The US Environmental Protection Agency has set a "tolerable limit" of 30 parts per million (ppm) of glyphosate in oats, while the European Union's limit is 20 ppm. Messed up. The good news is levels appear to be going down. Grain Type Matters: An oat by any name would be an oat. There are many types of oats from instant to rolled to steel cut and oat groats. An oat groat is the whole, unbroken grain of the oat plant. It's like the seed of the oat plant, protected by a tough outer shell called the hull. Oat groats are the least processed form of oats and are very nutritious, containing lots of fiber, vitamins, and minerals. Steel cut is the next best, following by rolled and then instant. Instant oats are like oat groats flattened and cut into small pieces. While still healthy, they cause blood sugar spikes, which can make you hungrier again quicker. More info on grain types from Dr. Greger.

5 Recipes

1. Pumpkin Flax Overnight Oats

Combine 1/2 cup oats, 1/2 cup plant-based milk, 1/2 tablespoon chia seeds, 1/2 tablespoon ground flaxseeds, and 1/4 cup canned or cooked pumpkin in a mason jar or glass bowl with a cover. Mix well, cover, and keep in fridge overnight.

2. Peanut Butter Overnight Oats

Same recipe but instead of the pumpkin add in 1/4 cup of a nut butter.

3. Chocolate Overnight Oats

Same recipe but instead of the nut butter add in 1/4 cup of raw cacao or cocoa.

3. Turmeric Overnight Oats

Same recipe but instead of the raw cacao add in a teaspoon of turmeric and a pinch of black pepper. This will be one nutrient-charged meal! Turmeric, which contains curcumin, is a powerful antioxidant and reduces inflammation. Studies suggest it can improve brain function, lower the risk of heart disease, and has anti-cancer properties. Black pepper helps enhance the benefits of turmeric by increasing the bioavailability of its active compound, curcumin. Curcumin is not easily absorbed into the bloodstream, but piperine, an active compound in black pepper, can significantly boost its absorption. Studies have shown that combining turmeric with black pepper can increase the absorption of curcumin by up to 2,000%. This synergistic effect makes the curcumin more effective in providing its anti-inflammatory, antioxidant, and health-promoting benefits. Adding a pinch of black pepper to turmeric-containing dishes or supplements can maximize the therapeutic potential of turmeric.