Health & Fitness, Fitness & diet

Overnight oats: a healthy breakfast for a rewarding morning

Try overnight oats, a simple breakfast recipe that you can use over and over again to eat better in the morning
and fill up on energy. This style of oatmeal porridge has the advantage of being prepared on its own (or almost) while you sleep. Made with healthy foods, it can be personalised with fruit and seeds to provide extra fibre, healthy fats and vitamins to keep you going until lunchtime.

Oats, an ideal breakfast base

breakfast porridge healthy wheat oats

If there was only one ingredient to remember for a healthy breakfast, it would be oats:
● This low glycemic index cereal delivers continuous energy over a long period of time without causing
an insulin spike like foods with too much sugar.
● They contain a particularly interesting soluble fibre, beta-glucan, which:
o Contributes to maintaining a good immune response in the body.
o Helps to fight against diabetes or cholesterol by promoting the intestinal absorption of fats and
sugars and by increasing the secretion of bile salts.
o Contributes to the proper functioning of the colorectal system and the improvement of

● They are rich in magnesium, calcium, phosphorus and iron.
● They are an excellent source of vegetable protein.
● They contain gluten, but it is different and more digestible than that of other cereals, such as wheat.

Overnight oats, the express breakfast trend that can be prepared overnight

fruit breakfast healthy overnight prepare

To make tasty breakfasts with oats, opt for the simplest solution, overnight oats, a version of porridge
reinvented to sit cold overnight without cooking. Here is the basic recipe for one person:
● 30 grams of oats (ideally organic).
● 120 ml of liquid: milk or another plant-based drink, such as coconut milk or an almond, rice or soya

● A sweetening ingredient if you wish, in relatively liquid form so that it dissolves well overnight: honey,
agave syrup, maple syrup, or similar.

Mix everything together in a sealable container and place your porridge in the fridge. That’s it! You can make it
in advance and it will keep for up to 4 days in the fridge: feel free to make several portions at once for your
snacks or breakfasts during the week.

Add a topping of your choice to your overnight oats

banana fruit seeds honey breakfast

Just before serving, give free rein to your creativity and personalise your overnight porridge by adding your
choice of:
● Fresh fruit in season: bananas, apples, currants, raspberries, lychees, blueberries, etc.
● Dried fruit: dates, dried apricots, figs, grapes, coconut, or suchlike.
● Seeds: chia seeds, pumpkin seeds, pecans, brazil nuts or other seeds.
● A topping made from fruit coulis, caramel or homemade spread.
● A drizzle of honey or maple syrup.
● Cocoa powder, cardamom, turmeric or spices like cinnamon.

4 recipe ideas to try for your next breakfast

The #NordicTrackTeam shares 4 of its favourite tips and recipes to help inspire you:
● Cold coconut milk oats go well with banana, coconut shavings or even dark chocolate.
● If you have the time, infuse your milk with citrus peel and cardamom for a unique and subtle twist on
your oats (serve with fresh lychees or citrus wedges and bergamot Earl Grey tea).
● Take inspiration from your favourite desserts to create a crumble, biscuit or tiramisu oats using simple
sprinkles of biscuit crumbs, cocoa powder or coffee.
● Go for originality with pumpkin oats, which are very pleasant as a dessert and go great with cinnamon.
More generally, any fruit compote or purée makes a delicious topping to personalise your oats.

As you can see, you won’t be able to get enough of these recipes, which can be used to make countless healthy and tasty variations! You’ll quickly rediscover the pleasure of a good breakfast in the morning!

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