In a fast-paced life, breakfast is often overlooked, and a balanced breakfast is essential to maintain energy throughout the day. Overnight oats have become an ideal breakfast choice for many people because of their simplicity, convenience and rich nutrition. Just prepare it the night before and enjoy it in a few minutes in the morning, which saves time and satisfies the taste buds.
1. Advantages of Overnight Oats
- Time-saving and labor-saving: No need to cook, mix the ingredients the night before, and just stir in the morning to eat.
- High protein: Each serving contains 20 grams of protein, which helps to increase energy and reduce hunger in the morning.
- Low sugar and low sodium: Very low added sugar and sodium content, healthy and delicious.
- High fiber: Rich dietary fiber promotes digestion and helps maintain blood sugar stability.
- Highly customizable: You can choose plant milk, nut butter and protein powder according to your personal taste, suitable for vegetarians and lactose intolerant people.
2. Ingredients and preparation
This recipe is suitable for 4 people. The main ingredients include:
- Oatmeal
- Apple diced
- Sliced pecans
- Peanut butter (or other nut butter)
- Plant milk or milk
- Optional plant protein powder
3. Production steps
- Mix the oatmeal with plant milk, protein powder and peanut butter and place in a sealed container.
- Add the diced apples and sliced pecans, stir well and refrigerate overnight.
- Take out in the morning, stir briefly and enjoy. Add fresh fruits or additional nuts as desired.
4. Nutritional information (per serving)
| Nutritional ingredients | Content |
|---|---|
| Calories | 422 kcal |
| Total fat | 20 g |
| Saturated fat | 4 g |
| Carbohydrates | 52 g |
| Dietary fiber | 11 g |
| Added sugar | 1 g |
| Sodium | 101 mg |
| Protein | 20 g |
Overnight oats are a nutritious and convenient breakfast option suitable for busy modern life. The high protein and high fiber characteristics not only increase satiety, but also help maintain blood sugar stability. The diverse combination of ingredients makes it rich in flavor and meets different dietary needs. With simple preparation, you can easily start a day full of energy.
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