Overnight oats are a healthy breakfast option that should work for most people. Starting your day with a healthy breakfast has been shown to influence healthy behavior throughout your day.
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| Seed mix is mixed with the oats to hydrate. Ramen egg in the background with turmeric and pepper |
Oats are a low glycemic, gluten free, whole grain ingredient that is high in resistant starches and fiber. 100g of Rolled Oats have 56g of dietary starch, 10g of fiber and 8.5g of resistant starches. Diabetics should consider minimally processed whole grain oats.
-I'm a big fan of Bob's Red Mill (for rolled oats, or a MASSIVE BAG of STEEL CUT OATS).
Beta-glucan fiber may help to prevent sharp rises in blood sugar and insulin levels after eating a meal, and may benefit gut health as the fiber is broken down and fermented by intestinal bacteria. But always check with your doctor before making changes to your diet if you have health issues.
We can mix additional ingredients to our overnight oats to further improve it's nutrition content, and make it tastier. Overnight oats can be made in a batch and stored for several days in the fridge.
Starting your day with a healthy breakfast has been shown reduce unhealthy food urges later in the day, as they feel more satiated, and have better memory and focus. This is a cheap, filling and healthy breakfast solution that can be prepared ahead of time, stored in the fridge for 5 days, and needs almost no preparation before eating. Commuters can prep this in a jar, and eat this on their commute. Children are highly encouraged to eat a healthy breakfast.
COMPONENTS
FIBER: Slows down your absorption of carbohydrates and feeds your "good bacteria" in your stomach biome. And helps you poop, obviously. You should be getting 30g of fiber a day. It also adds bulk to a meal, and helps you stay full or satiated for longer.
Add psyllium husk powder (the stuff they use to make metamucil), also known as isabgol for extra fiber in your oats if you so desire. A delicious alternative to psyllium husk, is coconut flakes, either shredded or unshredded, depending on your preference for texture.
-Telephone Brand Psyllium Husk (Sat-Isabgol)
-Rani Organics Psyllium Whole Husk Powder (Isabgol), Dietary Fiber Supplement, USDA Organic
RESISTANT STARCHES: These are starches that are digested in the small intestine instead of the stomach, and are supposed to slow down digestion of other starches, and also feeds your "good bacteria".
PROTEIN: This helps build muscle, and helps make you feel full.
NUTS & SEEDS
Peanut butter - High in protein, monosaturated fats and fiber, it's also high in magnesium and potassium. The fats also help your body absorb any fat soluble vitamins from our other superfoods. Eat in moderation. Use crunchy peanut butter to add some variety to the texture. Try to find a peanut butter that's just made from peanuts (I'll decide how much salt, sugar and palm oil to add to my foods)
Feel free to substitute this with the nut butter of your choice. Check the ingredients of your nut butter, and make sure they don't have added oils and sugars. In a pinch, grab your food processor by dumping a bunch of toasted peanuts and blend till smooth.
-100% All-Natural Creamy Peanut Butter, Sugar-Free Peanut Butter
-Kirkland Organic Creamy Peanut Butter U.S. Valencia Peanuts
-BARNEY Almond Butter, Bare Smooth, No Sugar No Salt, Paleo, KETO, Non-GMO, Skin-Free
Chia Seeds - High in omega-3 antioxidants, iron, and calcium. [I'm looking for cheap bulk stuff on amazon, let me know if you found better stuff]
Basil Seeds - Similar to Chia seeds, but relatively unknown and likely cheaper, these have similar nutritional benefits. These are called sabja seeds in Indian cuisine, and are supposed to be good for all types of things, like being anti-inflammatory, controlling blood sugar, preventing hair loss etc.
Amazon links to the bulk stuff - Basil Seed (500g.) By Raitip. Seeds for Weight Loss, Weight Control Product of Thailand (Limited Edition)
Black Sesame Seeds - Unhulled, these are also rich in macro-minerals and trace minerals. Studies shown this to be good at combating oxidative stress. These have also been long used in Indian and Chinese medicine. I've been told that they also prevent premature greying of the hair. [Bulk order]
Flax Seeds - High in Omega3 and lignans, try to get ground flaxseeds, or give it a pounding mortar and pestle yourself. Avoid if pregnant. [This seems to be the cheapest on Amazon]
Poppy Seeds (bulk order), Hemp Seeds, Pumpkin Seeds, Sunflower Seeds, Pine Nuts, Watermelon seeds.
FRUITS - Fresh / Frozen / Dried /Jams
Blueberries - Delicious and healthy, we should all be eating more of this stuff. Fresh berries can be bought in bulk and frozen, or just buy frozen berries.
Banana - A good source of potassium and manganese, as well as a fair source of soluble fiber. They also have a lot of pectin which help keep you full, and help regulate blood sugar levels.
Pineapples
Coconut flakes (great source of fiber if you don't like psyllium husk)
Pomegranate seeds - eat the whole seed, including the white kernels.
Dates
Raisins
Dried figs
Cranberry
MILK & YOGURT (DAIRY / VEGAN)
Milk - Good if you are not lactose malabsorber / intolerent (although most adults should be able to tolerate the 70g of milk this recipe calls for. Good in calcium, vitamin D (and other vitamins) as well as conjugated linoleic acid / omega-3. Get organic/ grass-fed cow's milk if possible. Sub with a fortified nut milk if you are intolerant. I'm a big fan of oatly, which has added calcium and vitamin D.
Yogurt - Fermented milk, you should get the type with live cultures, and enjoy the possible benefits of adding probiotics to your diet, which are good for gut healthy and possibly brain health. Having the similar nutrient level as milk, but with lower lactose levels (and lower calcium levels), this is very healthy as long as we choose plain or greek yogurt. Diary intolerant individuals can sub with coconut milk alternatives for some medium chain triglycerides and lauric acid. Try making some at home.
Vegan Yogurts - Some of these are made with probiotics, and are suitable for people who can't handle diary. Home made for best results.
INTERESTING COMBINATIONS
Peanut butter, jelly and banana
Apple, cinnamon and honey
Toasted Walnuts, pecans with nutella
PAIRING OPTIONS
For a slightly heavier breakfast, combine this with a ramen egg* or tea egg sprinkled with turmeric and pepper. Turmeric has strong anti-inflammatory properties, and pepper helps increase the bioavailability of the active compound, curcumin. It may also help increase absorption of other vitamins. The ramen egg is delicious, and has healthy fats which will further help satiate your appetite, and also help with absorption of various fat soluble vitamins from your breakfast. It adds 77 calories to the meal, and 7 grams of protein, as well as plenty of choline an essential nutrient for brain formation and helps cognitive function.
RECIPE
NUTRITION:
Thanks for sharing this informative information about Organic Psyllium Husk Powder with us. It's very helpful. Keep it up!
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