Easy Cheaty Overnight Oats (Otherwise Known As Bircher Muesli)

Photo by Daria Nepriakhina on Unsplash

Oats are best left raw and soaked overnight in the fridge to maximise their nutritional benefit. They are inexpensive and pack a punch for the body offering magnesium (super important for stressed, tired people as well as great for wound healing and muscle health), fibre, plant-based protein, potassium, and zero sugar.

As an added bonus, soaking rather than cooking the oats does three important things.

Your ability to digest them is improved
As they soak, the starches are broken down in the non-dairy milk and the phytic acid reduces which allows the body to absorb them more easily. You would have to cook them for a lot longer than is practical to achieve the same results.

Resistant starches are increased
Carbohydrates all contain these, however, the more the better – they are associated with feelings of satiation, healthier weight, and improved digestion. Allowing carbohydrates (grains, potatoes or beans) to cool before eating them does a similar thing. Resistant starches can also aid in the reduction of insulin levels.

Simplifies preparation and saves time
Spending a few moments preparing your bircher soaked oats the night before saves you time and cleaning up in the morning. You don’t need a pot or pan, you don’t need a stirrer, you don’t even need a bowl. Throw all the ingredients in the jar, shake them up and leave them in the fridge. You can even take it with you on the bus if you like.

RECIPE

Hot tip – it’s best to use organic and unprocessed whole oats, not the processed or heat treated ones that promise to cook quickly.

Combine
1/2 cup raw unprocessed oats (or you can use a natural untoasted muesli)
1/2 grated apple
1/2 freshly squeezed orange (juice and pulp)
1/2 teaspoon cinnamon
Small handful sunflower seeds, almonds, whatever nuts and seeds you have on hand
Handful natural organic coconut shaves
Almond milk (unsweetened)
Coconut milk (unsweetened)
(I do half/half – just enough to almost cover the dry ingredients)

Mix all ingredients in a jar and leave overnight in the fridge with the lid on.

alena turley | creator, educator, martial artist

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