If you work hard and train hard, you need a reasonable breakfast. Without a foundation for the day, you'll have a hard time keeping up your weekly workload. So that you are not busy again every morning to put together a meal, you should think about whether Overnight Oats not the solution for you. In the following article we will show you how to prepare the concentrated feed.
Step 1 - Put the ingredients together
First of all, you should find some ingredients to help you prepare your Overnight Oats.
Oatmeal: Basically, it makes no difference what kind of oatmeal you use, no matter whether tender or pungent oatmeal is used. However, with the use of pungent oatmeal, you should know that they need to take a little longer to soften.
Whey protein: Bei der Wahl des Whey Proteins kannst du selbstverständlich jede dir angenehme Geschmacksrichtung verwenden. Du solltest allerdings keine Produkte verwenden, die Kreatin, Taurin oder andere zusätzliche Stoffe beinhalten
Cocoa powder: Cocoa powder not only gives your Overnight Oats a very strong chocolate flavor, if you so desire, but also contains valuable antioxidants that your body needs for countless metabolic processes.
Fruit: There are no limits to your creativity here. Both fresh and frozen fruits are allowed.
Greek yogurt: When buying Greek yogurt, you must make absolutely sure that it is the natural variety, which is not provided with fructose and various additives.
Coconut oil: Coconut oil contains healthy medium-chain fatty acids, which are needed in particular for the production of hormones and used for energy production.
Peanut or almond butter: Again, it is up to your personal taste whether you prefer to use peanut butter or almond butter.
Flax or chia seeds: Flax and chia seeds are rich in fiber, antioxidants and phytochemicals that help your body with numerous processes. However, these products are only available in very few supermarkets and usually have to be obtained from the health food store or via the internet.
Cinnamon: Cinnamon is not only an extremely tasty spice that is able to add a special touch to any dessert, but also provides regulation of insulin sensitivity. So a win-win situation.
Step 2 - Combine all dry ingredients
At this point you should look for the biggest plastic bowl you can find because you will need it. All you have to do now is to add the dry ingredients and mix them a few times until the ingredients are evenly distributed in the bowl.
Step 3 - Add water and the missing ingredients
Now it's time to add the coconut oil to your mix and stir well. In addition, the nut butter is now used. Alternatively, you can of course also use Greek yogurt, depending on how the consistency of your overnight oats should be. Once you have the liquid ingredients in the bowl, add enough water to cover the oatmeal so you can start mixing. Surely it takes a bit of practice to be able to estimate the right amount of water for your preferred consistency, but that does not matter as you can adjust it a bit later as well.
Step 4 - Put the whole thing in the refrigerator overnight
After you finish your crafting activity, you can go about letting the magic of the refrigerator work. Once you have placed the blanket on the container of your choice, you put it in the fridge for 8 to 12 hours, whereby the duration of the stay in the cold affects the consistency considerably, since the oat flakes take up accordingly more or less water.
Can it be a bit thicker?
If you want the consistency to be a little firmer, there are many other ways you can do it besides using less water: For example, you can use a protein powder that contains thickeners like xanthan gum or guar gum. In addition, it is also possible to stir chia seeds, coconut oil or Greek yogurt. In particular, the chia seeds absorb water, whereby the consistency adjusts delayed, so you should initially be economical with the seeds. The absolute pro tip is, however, to leave the mixture simply longer in the refrigerator. The longer, the thicker the consistency.
Can it be a little thinner?
On the other hand, if you want to achieve a more fluid consistency, you have to go other ways. At first glance, the most obvious method is to add extra liquid in the form of water or milk. However, you can also take a protein supplement that contains no thickening agents, so that the mixture in the refrigerator attracts little. Speaking of refrigerators, another way to make the consistency a little thinner is to shorten the time spent in the freezing cold of the fridge. However, you should be aware that this makes oatmeal a little harder to chew than if it were completely soggy. What is the optimal ratio between oatmeal and protein powder? Of course, this is a question that could be discussed more broadly in epic, as the nutrient distribution is very much dependent on the individual circumstances of each person. Accordingly, at this point we limit ourselves to, for example, a medium-sized portion, so you can give you a rough idea. Portion size can be adapted to your personal preferences, of course, as well as the ratio of the ingredients with each other. - 150 grams of oatmeal - 45 grams of whey protein - 1 teaspoon of coconut oil - ½ cup Greek yogurt - 2 teaspoons of cocoa powder - a handful of fruit of your choice - some cinnamon And now, fresh to work!