Mediterranean Diet-Friendly Overnight Oats: A Delicious and Nutritious Breakfast

For those seeking a convenient, healthy, and customizable breakfast option that aligns with the principles of the Mediterranean diet, overnight oats offer a delightful solution. This article explores the versatility of overnight oats, focusing on a Mediterranean-inspired recipe and various ways to adapt it to your preferences.

What are Overnight Oats?

Overnight oats are a no-cook method of preparing oatmeal. Instead of cooking oats on the stovetop or in the microwave, you soak them in liquid (usually milk or a milk alternative) overnight in the refrigerator. This process softens the oats, creating a creamy, pudding-like consistency. The basic idea of overnight oats is that you will have an amazing dessert like breakfast with only 5 minutes of prep and no cooking.

Why Choose Overnight Oats?

Overnight oats have gained popularity for several reasons:

• Convenience: They require minimal preparation and are ready to eat straight from the refrigerator, making them ideal for busy mornings. Preparing overnight oats in batches assures you always have a yummy breakfast waiting for you!
• Customization: The base recipe can be easily adapted with various flavors and toppings to suit individual tastes.
• Nutritious: When prepared with wholesome ingredients, overnight oats can be a very nutritious breakfast. It is vegetarian, gluten free and follows the guidelines of the Mediterranean Diet.
• Diet-Friendly: They can be easily tailored to meet specific dietary needs, including vegetarian, gluten-free, and Mediterranean diets. Besides being filling, it also fairly low in calories and high in fat which is a perfect combo for weight loss.

The Mediterranean Diet and Overnight Oats

The Mediterranean diet emphasizes whole grains, fruits, vegetables, legumes, nuts, seeds, and healthy fats like olive oil. Overnight oats can be a perfect fit for this dietary pattern, especially when incorporating ingredients like:

• Oats: A whole grain rich in fiber and antioxidants. Oats, also very high in antioxidants, can decrease cholesterol and improve blood sugar.
• Fruits: Fresh or frozen fruits like berries and bananas add natural sweetness and essential vitamins. Blueberries are one of the highest antioxidant foods.
• Nuts and Seeds: Walnuts, almonds, chia seeds, and pumpkin seeds provide healthy fats, protein, and fiber. Walnuts and Chia seeds are both packed with omega 3-fats, a polyunsaturated fat that most of us are deficient in and help with everything from depression and anxiety to heart disease and inflammation.
• Dairy or Alternatives: Greek yogurt or almond milk contribute to a creamy texture and add protein and calcium.

Basic Overnight Oats Recipe

Here's a basic recipe for overnight oats:

Read also: Breakfast on the Candida Diet

• 1/2 cup whole rolled oats (old fashioned oats)
• 2/3 cup unsweetened almond milk (or any milk of your choice)
• 1 tablespoon chia seeds
• ½ teaspoon maple syrup, plus more for serving
• Pinch of sea salt
• Optional: 1/4 cup Greek yogurt (plain, unsweetened)

Instructions:

1. In a Mason jar or other lidded jar, place the oats, chia seeds, maple syrup, salt, and Greek yogurt (if using).
2. Add the almond milk and stir until the mixture is well combined and there are no clumps of chia seeds at the bottom of the jar.
3. Cover and refrigerate overnight, or for up to 5 days.
4. In the morning, top with your desired toppings and serve with drizzles of maple syrup.

Mediterranean Overnight Oats Recipe

This recipe incorporates flavors and ingredients common in the Mediterranean diet:

Ingredients:

• 1/2 cup whole rolled oats
• 2/3 cup unsweetened almond milk
• 1 tablespoon chia seeds
• 1 tablespoon tahini paste
• 1 tablespoon date syrup or molasses
• Pinch of cardamom
• Pinch of cinnamon
• Optional: 1/4 cup Greek yogurt (plain, unsweetened)

Instructions:

1. Mix oats, Truvia, cardamom, cinnamon, chia seeds, almond milk, yogurt, and chopped Medjool dates until combined.
2. Add to an 8-ounce jar and cover with a lid.
3. Place in the refrigerator overnight.
4. In the morning, mix the ingredients in the jar one more time.
5. Top with walnuts and drizzle with tahini and date molasses.

Tips for Making the Best Overnight Oats

• Use the Right Oats: Old fashioned rolled oats are the best choice for overnight oats. Quick oats will become too mushy, and steel-cut oats won't soften enough.
• Adjust the Liquid: The ratio of oats to liquid can be adjusted to your preference. If you like a thicker consistency, use less liquid. For a thinner consistency, use more.
• Don't Skip the Chia Seeds: Chia seeds add thickness and creaminess to the oats, as well as a boost of nutrition.
• Sweeten Naturally: Use natural sweeteners like maple syrup, honey, or dates instead of refined sugar.
• Add Toppings Just Before Serving: To prevent them from becoming soggy, add toppings like nuts, seeds, and fruit right before you eat your overnight oats.
• Storage: Overnight oats can be stored in the refrigerator for up to 5 days. If you made overnight oats at the beginning of the week I would try to eat them by the end of the week. I find they taste best when eaten 1 or 2 days after you make them.

Variations and Flavor Combinations

The possibilities for overnight oats are endless! Here are some ideas for Mediterranean-inspired variations:

• Berry Medley: Add fresh or frozen blueberries, raspberries, and strawberries.
• Fig and Walnut: Top with chopped figs, walnuts, and a drizzle of honey.
• Apple Cinnamon: Stir in applesauce and cinnamon, and top with diced apples and chopped pecans.
• Peach Crisp: Top with peach slices, granola, and maple syrup.
• PB&J: Top with peanut butter, chopped strawberries, raspberries, and chopped peanuts. Use a strawberry chia jam that packs a HUGE punch of berry flavor.
• Chocolate Banana Bread: Stir cocoa powder, mashed banana, cinnamon, and nutmeg into the base and top with sliced bananas, walnuts, and chocolate chips.

Addressing Common Questions

• Can I use cooked steel-cut oats? While you can add cooked steel-cut oats to the mixture, the texture will be different from using rolled oats.
• Do you eat this cold? Yes, overnight oats are generally eaten cold.
• Can I omit the cinnamon? Absolutely! Adjust the spices to your liking.

Read also: Try this easy overnight oats recipe

Read also: Healthy Chocolate Oats

tags: #overnight #oats #mediterranean #diet #recipe