Everyone knows how I feel about breakfast! I could eat it 3 times a day…
This is my new overnight oatmeal recipe and it’s so good! Best of all, it takes very little time to prepare because most of the work happens while you’re sleeping!
I’ve topped mine with a dollop of plain, full-fat Greek yogurt which I do well with occasionally.
The key here is preparation – with your grains, using a soaked or sprouted grain keeps them gentle on your stomach by breaking down the hard-to-digest glutens. With dairy, fermented products act in the same way for the hard-to-digest lactose.
All forms of oatmeal derive from oat groats, which are whole, unbroken oat grains. When you’re at the grocery store, you want to look for “steel cut oat groats” or “rolled groats” (sometimes called “rolled oats” or “old-fashioned oats”). These oats were sent through a rolling machine, producing thick flakes of oatmeal, and are the most wholesome option.
The flatter groats are rolled, the more processed they become. Do yourself a huge favor and avoid the 5-minute oats, the quick-cook oats, and definitely those processed instant oatmeal packets that come in a box.
Processing grains removes many of the vital nutrients and reduces the amount of fiber the whole grain contains. And we want that fiber! It’s fiber that allows for a slow, steady release of energy after you eat the oats, and it’s fiber that stabilizes your blood sugar.
Apple Spice Overnight Oatmeal
Yield: 3-4 servings
You will need: measuring cups and spoons, saucepan, lid, wooden spoon, knife, cutting board
1 cup oats
2 Tablespoons of an acidic medium of your choosing:
- liquid whey
- apple cider vinegar
- lemon juice
1/4-1/2 cup almond (or other) milk
1/4-1/3 cup unsweetened applesauce
1 apple, diced
1/2 tsp cinnamon
1/2 tsp nutmeg
The Night Before:
1. Place oats in a large bowl, cover with 1 cup warm water, and mix in 2 Tablespoons of your acidic medium.
2. Cover and leave on the counter (not in the fridge) for at least 7 (but no more than 24) hours.
The Next Day:
3. Strain off soaking water from the oatmeal and give the oats a quick rinse with fresh water.
4. Combine soaked oats with 1-1.5 cups of fresh, filtered water on the stovetop. Allow to simmer for several minutes, stirring occasionally.
5. Remove from heat and mix in almond milk (add a little and add more as needed for consistency), applesauce, diced apples and spices.
6. Stir it up, and enjoy a serving now – let it sit in the fridge with these ingredients to be even more delicious tomorrow. The liquid will have absorbed into the oats, making it gentle on your tummy and packed with fiber and antioxidants.