Friday 25 April 2014

Overnight Oats - 隔夜燕麦

Overnight Oats
Overnight oats is a popular and convenience quick meal which you could easily prepared at home using a few simple ingredients and tweaks it accordingly to create different flavours. This healthy treat is actually made with rolled oats (also known as old fashioned oats) that “soaked up” any sort of liquid such as yogurt, milk/non-dairy milk or juice which therefore eliminating the need of cooking.

Furthermore beside rolled oats; by adding some chia seeds it also helps to thicken the mixture and at the same time improve health benefits such as fatty acid (Omega 3 and Omega 6), dietary fibre, protein and etc which is essential for our body.


Organic Rolled Oats
Oats are a great source of dietary fibre and it can also help to heal topical wounds too. Basically there a few varieties of oats such instant oats that are precooked to steel-cut oats which are groats that have been chopped into smaller pieces.

From what I have Google, Rolled Oats (燕麦片) or sometime known as old fashioned oats is widely used for making "Overnight Oats" because of its flavour and chewy texture. And for your information, rolled oats are created from oat groats that are steamed and rolled into flakes. This process stabilizes the healthy oils in the oats which makes them remain fresh for a longer period and as well helps the oats to cook faster too.


OVERNIGHT OATS
(隔夜燕麦)


Overnight Oats with berries, chia seeds and pistachio
This quick to prepare and no-cook Overnight Oats also has similar names like yogurt oats and summer porridge which comes out to be the same things. This high in protein, calcium, fibre and yet low in fat and sugar oatmeal mixture is just something perfect to start your day with all goodness in one jar.

Ingredients for Overnight Oats

(Yield: 1 Serving | Preparation: 5 minutes | Standing Time: Overnight)

Ingredients:
  • 6 Tablespoons (45g) of Organic Rolled Oats
  • 1/2 Cup Fresh Milk (can be slightly more)
  • 1/2 Cup Plain or Greek Yoghurt
  • 1 Tablespoon Chia Seeds
  • 5 Strawberry, halved
  • 8 Blackberry
  • 1/2 Teaspoon Vanilla Extract, optional
  • Some Roasted Pistachio Nuts, roughly chopped

[Overnight Oats] Step-by-step on how to prepare Overnight Oats
Method:
1. Using a clean sterilized glass jar, add rolled oats, chia seeds and yoghurt.

2. Pour in milk till almost 3/4 full, drop in 1/2 teaspoon of vanilla extract if you are using then gently stir the mixture with a clean spoon to loosen the oats at the bottom of the jar.

3. Lastly add in your preferred berries (remember to rinse with water and pad dry with kitchen paper towel) and give a few stirs.

4. Cover the jar and leave the mixture overnight in the fridge.

5. In the morning, before having your oats you can top it with some extra roasted pistachio nuts plus drizzle of honey (optional) to sweeten the taste.

隔夜燕麦 - Overnight Oats
所谓的隔夜燕麦就是在燕麦片里加入奇异籽,鲜牛奶,优格和新鲜水果然后用勺子搅拌均匀,盖上盖子再放进冰箱冷藏一夜。这一来燕麦和奇异籽吸收了液体的成分就会变得十分松软和饱满。接着要吃的时候在燕麦粥上添加点豆类或干果如核桃,腰果,葡萄干等等即可提升口感和味道。

隔夜燕麦

材料:
6汤匙(45克)有机燕麦片(organic rolled oats)
1/2杯牛奶
1/2杯优格/酸奶
1汤匙奇异籽 (chia seeds)
5颗草莓,切半
8颗黑莓
1/2茶匙香草精, 随意
少许开心果,切碎

做法:
1.用一个干净(烧水烫过并擦干)的玻璃瓶,放入燕麦片,奇异籽和优格。

2.之后慢慢加入牛奶直到近3/4满,再倒入1/2茶匙的香草精然后用干净的勺子轻轻搅拌把瓶底下的燕麦片和牛奶拌均已。

3.最后加入准备好的水果,再搅拌两三次,盖上盖子然后放进冰箱冷藏一夜。

4.隔天当你要享用时就以随意添加一些喜爱的果仁和蜂蜜调味,搅拌后就能享受一份健康又有营养的早餐了。

Tips:
- Although I used Organic Rolled Oats for this recipe but you could always replaced them with your preferred brand of rolled oats or any regular (old fashioned) oats too.

- The ratio of oats to liquid is usually 1:1 but most people would prefer more watery mixture of 1/2 cup rolled oats : 1/2 cup milk : 1/2 cup yogurt ratio.

- If you are not comfortable on eating overnight oats straight from the fridge, you could either warm it in microwave for a few seconds (20 - 30 seconds depend on the serving size) or leave it to "defrost" on counter top at room temperature for about 10 - 15 minutes before eating.

- DO NOT consume too much of this overnight oats at a time if you have weak or bloated stomach as it might caused discomfort. So perhaps for a start, try some with the warm version instead of cold one straight out from the fridge.


Overnight Oats
So this weekend if you have some rolled oats at home, perhaps you can also try out this healthy breakfast treat for your loved ones by following the simple recipe above. Or you can also refer to the basic instructions below.


1. GATHER ALL THE INGREDIENTS:
- Rolled Oats (not instant, quick, or steel-cut oats)
- Chia Seeds (to thicken the mixture plus loaded it with essential nutrition)
- Greek or Plain Yogurt (for natural flavour)
- Fresh Milk, Almond Milk, Soy Milk or Apple Juice
- Glass or Plastic Container (at least 1 cup size)

2. ADD OATS, CHIA SEEDS, YOGURT AND MILK IN THE JAR AND STIR TILL COMBINED.

3. ADD FRUITS AND STIR GENTLY.
- Fruits such as berries, banana, mango, avocado and etc depend on your preference.

4. COVER AND LEAVE IT OVERNIGHT IN THE FRIDGE.
- The rolled oats and chia seeds will absorb the liquid and soften making it a great pudding/ice cream like texture on the next day.
- You can also topped with extra fruits or nuts before serving.
- Sweetener such as honey or maple syrup can be added to enhance the taste before serving too.

5. EAT FRESH
- Since you only need less than 5 minutes to prepare an overnight oats, I would suggest you make daily portion instead of storing a big tub with whole week supply it in the fridge to safeguard food safety and freshness of ingredients.



Between I made another batch of Overnight Oats this afternoon using similar ingredients show above but with extra cubes of mango which is in season now. Hopefully our breakfast for tomorrow will be great! And if you are also an overnight oats lover like us, do share your ways of preparing it with us too.

14 comments:

  1. Hi Ellena...Looking at ur ingredients we can chose to add in apple juice instead of milk?

    ReplyDelete
    Replies
    1. Hi Anqi,
      From what I have read up, yes you can replace milk with apple juice too but the overall taste won't be to creamy.

      Delete
  2. 这个很棒哦。我有看到杂志写吃这健康的食物可以减低胆固醇呢。感谢您的分享。 like

    ReplyDelete
    Replies
    1. Hi Joceline, 对呀!这个隔夜燕麦真的很有营养又超好吃,你有空应该也要做一些试试喔~

      Delete
  3. Hi Ellena,
    Ive tried to make the overnite oats as ur instructions. But why does mine tasted bitter? ive put in kiwis, strawberries and grapes. And the whole mixture becomes a bit brownish. Any advise?
    Wendy

    ReplyDelete
    Replies
    1. Hi Wendy,

      It might be due to the Kiwi that you have added as it is kind of acid fruit. perhaps you can try with strawberry, blueberry, mango which is sweeter. Also the type of yogurt will also affect the taste of the oatmeal too.

      Delete
  4. Hi Elena,
    Chia seeds not usually found here in Manila (I tried to). Any substitutes?
    Bless you for sharing your recipe

    Ellaine of Sta.Ana

    ReplyDelete
    Replies
    1. Hi Sta. Ana,

      if chai seeds are not available, you can add in extra 2 tablespoons of rolled oats to thicken the mixture or you can try to get it from this iherb website @ www.iherb.com/ where they have international delivery plus the price is quiet reasonable too. HTH :)

      Delete
    2. Hi Ellena,

      I've finally tried this. Minus the chia seeds with the little tweak of the recipe u mentioned. It's yummy! More of no cook stuffs, please! Thanks.

      Sincerely,
      Ellaine from Sta. Ana

      Ps: do you have a facebook page?

      Delete
  5. Replies
    1. Hi AppleFish! 谢谢你的留言。希望你会喜欢这个健康早餐。

      Delete
  6. Hi Ellena,

    May i know where do you get the vanilla extract?

    Many thanks.

    ReplyDelete
  7. Hi Ellena,

    May i know where u got the organic Oats?

    Thank you !

    Xuan here

    ReplyDelete
    Replies
    1. Hi Xuan, I bought the organic oats from fairprice finest, cold storage or any organic shop also sell that :)

      Delete

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Regards
Ellena (Cuisine Paradise)