Overnight oats are healthy, tasty and gaining popularity
While overnight oats may sound like a lot of work to ensure a healthy breakfast for the family, it can be a timesaver.
Many of us may associate oatmeal at breakfast with a steaming hot bowl that’s freshly made, but that doesn’t necessarily have to be the case. Dr. Scott Harding, an assistant professor of nutritional biochemistry at Memorial University of Newfoundland, said the trend towards overnight oats is becoming more popular in the region and he counts himself among that number.
“It can be a real timesaver, especially if you have a busy household and you are trying to get everybody out the door for work and school in the morning,” he noted.
For Shannon McQuaid, it’s more of a family tradition she is eager to pass on to her one-year-old daughter. A dietitian by profession, McQuaid describes herself as a PEI local food advocate to the 1,628 people who follow her Instagram account @savourbyshannon. She grew up eating Bircher Muesli, which is sometimes described as “the original overnight oats,” and dates back to 1900.
That original recipe focussed more on fresh fruit than grain and soaking the raw oats overnight to give them time to soften.
“I was a big advocate of overnight oats long before it became trendy,” she jokes.
McQuaid still likes not only the convenience but also that she’s getting a nutritious breakfast.
MAKING OVERNIGHT OATS
So how does it work? The previous evening, old-fashioned rolled oats are mixed with a liquid (usually milk) and placed in the refrigerator. While you’re sleeping, the oats begin to absorb the liquid and become chewy. By morning, the oatmeal can be garnished to personal taste with a wide array of toppings.
McQuaid usually uses rolled oats but has tried the instant variety on occasion. She usually soaks the oats in a mixture of milk and yogurt overnight
in a bowl and adds “whatever fruit I have in my fridge or freezer. I usually add some nuts.”
Harding cautions that it’s your topping choices that will ultimately determine the health benefits of your meal.
“The oatmeal itself is a really healthy breakfast option,” he explained. “However, if you top it with things like chocolate chips and whipped cream, perhaps not so much.”
WHAT TO USE
Most overnight oats recipes call for old-fashioned rolled oats (likely the key ingredient in the oatmeal mom used to make). They cook faster since they have been steamed and will result in a creamy consistency. Instant oats, since they are more processed, will have a pudding-like consistency.
That’s been Dr. Harding’s experience as well.
“Old-fashioned rolled oats work the best, and are more healthy,” he says.
While many recipes recommended plant-based milk, that may have more to do with the personal taste of the chef - any type of milk will do the job.
Based on the personal whim of the cook, yogurt can be added, if desired, to make the oatmeal extra creamy.
“The more ingredients you add besides oats and milk, the higher the calorie count is going to be,” Harding said. “Recipes matter when you are making overnight oatmeal.”
THINGS TO KEEP IN MIND
While it may come down to personal taste when to apply the toppings, many recipes recommend holding off on adding crispy or crunchy toppings, like nuts or cereals, until the next morning. Otherwise, you may get a soggy surprise the next morning. It’s also advised to hold off putting on any heavier toppings until the oatmeal has a chance to gel overnight or else they will wind up at the bottom of the mixture.
Try making a big batch on the weekend and putting them in individual jars for use during the week. Normally, they will last at least five days if stored in airtight containers.
“It is a food that is high in fibre, and if you don’t have a lot of added ingredients, it can help keep your blood sugar down significantly,” Harding said.
As a new mother, McQuaid intends to stress moderation to her daughter when she is old enough to pick her toppings.
“If you use a few chocolate chips, it is probably not going to have too much of an impact,” she adds.
For anybody looking to try overnight oats for the first time, McQuaid recommends the website www.dairynutrition.ca, where you can order the “meals in a jar - overnight oats.” The mason jar contains recipes and nutrition tips.
“It is a very good introduction to making overnight oats, and I would encourage people to experiment and find a recipe that works for them,” she says.
While traditional oatmeal is most often associated with being a warm way to start a cold winter day, McQuaid tends to eat overnight oatmeal more in the summer.
“For me, it is a cool, nutritious breakfast and a great way to start a summer day.”