Food brings us healing, more than just pleasure. The feeling of happiness in summer begins with excellent overnight oatmeal in the early morning. Every spoonful bursts with rich milkiness and the refreshing sweetness of fruits, driving away the summer morning heat and infusing the body with vitality.
The overnight oatmeal cup involves placing oats, yogurt, chia seeds, and fresh fruits into a transparent glass container, sealing it, and refrigerating it overnight for enjoyment the following day. It's convenient to take to work if you're in a hurry.
<h3>The criteria for a qualified breakfast:</h3>
A nutritious breakfast should help maintain a certain blood sugar level since glucose is the brain's primary energy source. Therefore, breakfast should contain a certain amount of carbohydrates to keep your mind sharp and ensure efficiency throughout the morning.
Quality protein is also essential for breakfast. Adequate protein intake satisfies the body's tissue metabolism needs. About 3% of protein in adults is renewed daily, also maintaining the normal functioning of the immune system. Protein becomes even more critical if you're trying to lose weight, as it helps mitigate muscle loss during the weight-loss process.
Additionally, in the morning, the digestive system is still suppressed from night and functions weakly. Therefore, consuming only dry food now isn't conducive to absorption. Also, the body loses a lot of water overnight, so it's essential to replenish it. Therefore, breakfast should contain abundant water content.
According to these nutritional standards, overnight oatmeal cups are indeed quite good. Oats provide sufficient carbohydrates, and refrigerating oats with yogurt increases the resistant starch content, reducing the absorbed sugars.
Additionally, yogurt and fresh fruits provide hydration, vitamins, and minerals. The only downside is the relatively low amount of quality protein, which depends on the type and quantity of yogurt used. Now, let's discuss how to make the oatmeal cup.
Many people eat healthy meals to control their weight. The following ingredient ratios are suitable for women during the fat loss, providing 500kcal of energy and 15g of protein.
<h3>Ingredients:</h3>
30g oats (choose unsweetened, plain oats without fruit pieces)
10g chia seeds
200g yogurt (choose low-sugar yogurt with carbohydrate NRV% not exceeding 12%)
200g fresh fruits (blueberries, bananas, mangoes, strawberries, etc.)
10g crushed nuts
<h3>Instructions:</h3>
1. Prepare a lidded cup or jar.
2. Add oats and chia seeds.
3. Pour in yogurt and refrigerate.
4. In the morning, add fresh fruits and crushed nuts.
Everyone can have their cute combinations.
<h3>Oats:</h3>
Generally, three types of oat products are on the market: steel-cut oats, rolled oats, and instant oats.
Steel-cut oats have been hulled and chopped, requiring a long cooking time to become tender. Rolled oats have been hulled, steamed, dried, and flattened, and they are easier to cook than steel-cut oats. Instant oats are steamed longer and pressed thinner than rolled oats, requiring only a quick soak in hot water.
When making overnight oatmeal cups, it's recommended to use rolled oats because they are easy to soak and have a chewier texture than instant oats.
<h3>Yogurt:</h3>
Yogurt in the oatmeal cup is the only source of quality protein. If you use regular yogurt, the protein intake for breakfast will be somewhat low. You can compensate by increasing the portion of lean meat or seafood at lunch.
Using Greek yogurt will yield better results. Greek yogurt contains 3-4 times more protein than regular yogurt and has a rich, creamy flavor, similar to a cross between yogurt and cheese.
<h3>Fruits:</h3>
Adding fruits the following day ensures freshness and provides more nutrients.
Take some time on the weekend to make a heavenly oatmeal cup, exquisite and sweet, and make yourself happy.
