Weightloss Recipes : Overnight Oats

                                                                     

               Oats are nutrient rich food, high in fiber,vitamins,minerals and antioxidants.

               Heart disease is leading factor of death worldwide and high cholesterol is major risk factor.     Oats, can lower blood sugar levels which may reduce the risk of heart disease.

                   Oats commonly available as Rolled , crushed Oats.

       Nutrition Facts:

     Below details are for 1 cup of oats approx 80 gms:

• Calories : 307
• Protein : 10.7 gms
• Sugar: 0.8gms
• Fiber: 8.1 gms
• Water: 8.7gms
• Carbohydrates : 54.8 gms

                    Replace your maggi/pasta/dosa  breakfast with this recipe:

Recipe No 1:

Overnight Oats      

           As name suggests, Oats are soaked in milk overnight for this recipe.

Ingredients:

• Oats
• Milk
• Dry fruits
• Chia seeds
• Fruits of your choice [ Banana.grapes,berries,apples]
• Cinnamon powder

Preparation :

         Roast the Oats [Old fashioned Rolled Oats are preferred] slightly for 3 to 4 minutes.

Take the oats and add milk as required. Add proper amount of milk as less amount makes Oats dry and more milk makes oats liquid. Add oats and milk in 2:1 ratio. To this oats+milk 

add 1 tablespoon of chia seeds and store in fridge overnight.

        Soak Dry fruits of your choice like walnuts,almonds,cashew,fig,dates etc.

      Take the soaked oats out of fridge atleast 20 minutes before consuming. Meanwhile chop the dry fruits which are soaked overnight. 

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       Add chopped dry fruits, roasted pumpkin seeds and sunflower seeds , cinnamon powder to the oats mixture.

        Add a tablespoon of honey/peanut butter for good taste.

        Finally add chopped fruits and milk to get better consistency.

        Enjoy this delicious breakfast and have a healthy life.

        

Uses :

• Cinamon increases insulin sensitivity & decrease blood sugar, which are important in losing weight and controlling Type 2 diabetes.
• Cinamon has high antioxidants and fiber which gives "full" feeling to stomach.

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• Pumpkin seeds contain highly monounsaturated fats, Omega-6 fats and many essential nutrients.
• Sunflower seeds help in lower blood pressure, cholesterol and blood sugar as they conation Vitamin E,magnesium,protein and several plant compounds.

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• Chia seeds provide insoluble fiber which helps to keep you fuller for longer time and prevents constipation.

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• As we know, fruits and dry fruits does best to our health.

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• Overall, Overnight Oats is easily made and ready to eat recipe.
• This is a best way for beginners to start eating healthy.

                                

                                    Try this recipe and let us know in comments , how it turned out !!

                                                                Eat Healthy , Stay Healthy....