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Oat flakes are a quick, healthy and nutritious breakfast that will help you start the day the right way. They are full of fiber and other nutrients that will significantly improve your health.
There are different types of flakes. They differ not only in processing and taste, but also in nutrient content.
Types of oat flakes
We distinguish 3 basic types of oat flakes – classic, instant and toasted.
Classic ones are by far the healthiest, because they underwent Namens degree of processing and retained the most of the original nutrients.
Instant (soluble) and toasted ones no longer contain as many beneficial substances and sugar is also added to them, which is probably the worst thing you can consume for weight loss.
In today’s article we will focus on the method of preparing classic oat flakes by soaking them overnight.
This method of preparation activates some nutrients in the flakes, making them more easily available to the body. Such preparation will also save you a lot of time, which is usually not plentiful during the morning rush.
How do oat flakes help with weight loss?
Oat flakes are an excellent source of fiber – a very important substance that improves digestion.
It still holds true that breakfast is the most important meal of the day. They provide your body with the energy you need throughout the day.
Oats soaked overnight release their energy not in bursts but gradually, which prevents sharp fluctuations in blood sugar levels and the storage of excess sugar in the form of fat.
In addition, the amount of fiber will give you a feeling of fullness, keeping your appetite under control. Fiber also stimulates the metabolism. To achieve the best results, it is also recommended to increase physical activity.
Now let’s take a look at some truly great and healthy recipes for preparing oat flakes for breakfast the night before.
1. Oat flakes with raspberries, almonds and coconut
To make 1 serving you will need these ingredients:
- 1/2 cup oat flakes
- 1/2 cup unsweetened coconut milk
- 1/2 cup raspberries
- 1/4 teaspoon ground cinnamon
- 1 teaspoon honey
- 1 teaspoon ground coconut
- 1/2 tablespoon crushed almonds
Method
1. Put the flakes, raspberries, coconut milk, cinnamon and honey into a glass jar with a lid.
2. Mix everything well, close the jar and place it in the refrigerator overnight.
3. In the morning add the almonds and coconut and you can eat it. Stir well once more before eating.
2. Oat flakes with peanut butter and banana
This recipe is for those who like peanut butter. Like the previous one, this one also involves no cooking.
Simply mix all the ingredients and store them in the fridge.
Ingredients needed for 1 serving:
- 1/2 cup oat flakes
- 1/2 cup almond milk
- 2 tablespoons peanut butter
- 1/2 ripe banana
- 1 tablespoon unsalted nuts of your choice (walnuts, hazelnuts, pecans, etc.)
Method
1. First pour the almond milk into a sealable glass jar. Add the peanut butter and mix it well.
2. Then add the flakes and the banana sliced into thin slices.
3. Mix everything well, close with a lid and put it in the fridge overnight.
4. In the morning take the jar out of the fridge, open it, add a little almond milk, stir again, sprinkle the nuts on top and you can eat it.
3. Oat flakes with nuts and blueberries
This recipe is one of the tastiest. It is prepared in a similar style to the previous two.
To make 1 serving you will need:
- 1/2 cup oat flakes
- 1/2 cup unsweetened coconut or almond milk
- 1/2 cup frozen blueberries
- 1 teaspoon ground chia or flax seeds
- 1 tablespoon maple syrup
- 1 tablespoon crushed walnuts
Method
1. Mix all the ingredients in a glass jar with a lid so that all the flakes are soaked in the liquid.
2. Close the jar and put it in the fridge overnight.
3. In the morning take it out of the fridge, add a little coconut (almond) milk, stir and you can start eating.
Note: By 1/2 cup referred to in the individual recipes we mean a volume of approximately 100 ml (1 dcl).
So now we only wish you a good appetite and enjoyable weight loss!
