Delicious, easy-to-make breakfast dish with a hint of sweetness.
Ingredients:
- 1 cup rolled oats
- 1 cup unsweetened almond milk (or any milk of your choice)
- 1 medium apple, grated or chopped
- 1 tablespoon chia seeds
- 1 tablespoon maple syrup (optional)
- 1 teaspoon ground cinnamon
- A pinch of salt
- Toppings of your choice (e.g., nuts, seeds, dried fruits)
Method of Preparation:
1. In a medium-sized bowl or jar, combine the rolled oats, almond milk, grated or chopped apple, chia seeds, maple syrup (if using), ground cinnamon, and a pinch of salt.
2. Stir all the ingredients together until well combined. Ensure that the oats are completely submerged in the liquid.
3. Cover the bowl or jar with a lid or plastic wrap and refrigerate overnight or for at least 4-6 hours. This allows the oats to soften and absorb the flavors.
4. The next morning, give the oats a good stir. If the consistency seems too thick, you can add a splash of almond milk to loosen it up.
5. Serve the overnight oats in a bowl and add your favorite toppings, such as nuts, seeds, or dried fruits.
Number of Calories:
The number of calories in this recipe can vary based on the specific brands and quantities of ingredients used. However, here's an approximate breakdown of the calories for the base recipe (without toppings):
- Rolled oats (1 cup): Approximately 300 calories
- Unsweetened almond milk (1 cup): Approximately 30-40 calories
- 1 medium apple: Approximately 95 calories
- Chia seeds (1 tablespoon): Approximately 60-70 calories
- Maple syrup (1 tablespoon): Approximately 50-60 calories
- Ground cinnamon, salt: Negligible calories
So, the base recipe for Overnight Apple-Cinnamon Oats would be around 535-625 calories.
Health Benefits:
This recipe offers several health benefits:
1. High in fiber: Rolled oats and chia seeds are excellent sources of dietary fiber. Fiber aids digestion, promotes satiety, and helps regulate blood sugar levels.
2. Nutrient-rich: Apples are packed with vitamins, minerals, and antioxidants. They provide vitamin C, dietary fiber, and various beneficial plant compounds.
3. Heart-healthy: Oats contain a type of fiber called beta-glucan, which has been shown to reduce cholesterol levels and improve heart health.
4. Energy-boosting: The combination of complex carbohydrates from oats and natural sugars from apples provides sustained energy throughout the day.
5. Customizable: You can personalize this recipe by adding your favorite toppings, such as nuts and seeds, which offer additional nutrients like healthy fats and protein.
Remember, the calorie content may vary depending on the specific ingredients and quantities you use, so it's always a good idea to check the labels and adjust accordingly to meet your dietary needs. Enjoy your healthy Overnight Apple-Cinnamon Oats!