OATS – A HEALTHY BREAKFAST OPTION
I love having oats for breakfast because they’re so filling and nutritious. You can make them sweet or savory, cook them, or soak them. Or you can play around with different flavors and toppings for each day of the week. The options are endless and you’ll never get bored.
Overnight oats are especially great for busy mornings. You just need to soak them prior to preparation. Soak them for a couple of hours but it is ideal if you soak them overnight.
Soaking is essential because it reduces the level of phytic acid which can inhibit the proper absorption of minerals link zinc and iron. By soaking them, your body will absorb the nutrients much better.
QUICK AND EASY BREAKFAST BOWL
This overnight oats blueberry bowl is a delicious, filling, and nutritious breakfast that will take you less than 10 minutes to make (if you don’t count soaking oats).
I added a small amount of blue spirulina and pitaya powder to give it a gorgeous purple hue. I always have so much fun experimenting with these natural colors. Check out Color Me Naturally for more information on natural food colorings.
TYPES OF OATS
Oats are a great source of important vitamins, minerals, and antioxidants. They offer a range of health benefits due to their rich fiber and protein content. A half-cup of dry oats contains 2 grams of insoluble, 2 grams of soluble fiber, and 5 grams of protein.
The more processed the oats are, the less nutritious they will be. Oat groats contain the most nutrition and are the least processed but they take a long time to cook. In terms of nutrition, they are followed by steel-cut oats, rolled oats, and instant oats.
ROLLED OATS NUTRITIONAL PROFILE
Serving size 1/2 cup (40 g):
Total Fat: 3 g
Saturated Fat: 1 g
Polyunsaturated Fat: 1 g
Monounsaturated Fat: 1 g
Carbs: 27 g
Dietary Fiber: 4g
ARE OATS GLUTEN-FREE?
Most people with coeliac disease or gluten intolerance can tolerate gluten-free oats with no problems. However, a small percentage of people may still react to avenin – a protein in oats similar to gluten. For these people, even certified gluten-free oats may be unsafe. If you develop any new symptoms after adding gluten-free oats to your diet, it’s best if you talk to your dietitian or a doctor.
Another problem can be cross-contamination. Oats are often contaminated with gluten because they are processed in the same facilities as gluten-containing grains. So, when purchasing oats, always make sure they are labeled gluten-free.
COLOR ME PURPLE
Did you know that mixing blue spirulina powder and pink pitaya powder will give you this amazing deep purple hue? It looks pretty cool, right? These powders are 100 % natural and the most convenient way to add nutrients and colors to your recipes.
BLUE SPIRULINA POWDER
Blue spirulina is a blue pigment derived from blue-green algae. It’s very rich in protein, vitamins, minerals, carotenoids, and antioxidants.
Blue spirulina powder is very mild in flavor, almost flavorless. It’s perfect for coloring raw cakes, smoothies, lattes, noodles, rice, and more. Store it in an airtight container, away from direct sunlight at room temperature.
Pink pitaya, also called the Dragon fruit, is a delicious fruit very high in fiber and rich in antioxidants. It has a deep pink flesh and a sweet tropical taste.
Pink pitaya powder is specially freeze-dried to preserve flavor and nutrients, it tastes great, and only one teaspoon will give you a gorgeous, bright pink color.
Store it in a cool dry place, in an airtight container. Pitaya is very sensitive to moisture and can easily get lumpy and hard if not stored correctly. If that happens, just dissolve it in some hot water before use.
HOW TO MAKE OVERNIGHT OATS BLUEBERRY BOWL
Soak rolled oats and chia seeds in rice milk overnight.
In the morning, place overnight oats into a high-speed blender. Add frozen bananas and frozen blueberries and blend until smooth and creamy.
Add in pink pitaya and blue spirulina powder and blend again briefly until you reach the desired shade of purple.
Top with frozen berries.
TIPS AND SUBSTITUTES
Blue spirulina and pink pitaya powders: If you don’t have these powders, add any natural food colorings you like or have in your pantry. Check out Color Me Naturally for some ideas. Or you can always omit these powders altogether. It might not look as colorful but it certainly will taste equally delicious.
Blueberries: Substitute the same amount of blueberries for blackberries.
Rice milk: You can use other plant-based milk like almond, oat, or soy.
OVERNIGHT OATS BLUEBERRY BOWL IS:
- Super easy to make
- Ready in less than 10 minutes
- Packed with nutrients
Thank you for stopping by! If you try this recipe, please let us know what you think in the comments section below. Your feedback means a lot to us! Also, if you post it on Instagram, please tag us with @alltheworldisgreen because we love to see your remakes.
Easy Overnight Oats Blueberry Bowl
- 80 g rolled oats
- 10 g chia seeds
- 200 ml rice milk
- 2 frozen bananas
- 1/2 cup frozen blueberries
- 1 teaspoon pitaya powder
- 1/2 teaspoon blue spirulina powder
- Soak rolled oats and chia seeds in rice milk overnight.
- In the morning, place overnight oats into a high-speed blender. Add frozen bananas and frozen blueberries and blend until smooth and creamy.
- Add in pink pitaya and blue spirulina powder and blend again briefly until you reach the desired shade of purple.
- Top with frozen berries.
* The nutritional information provided is calculated automatically and should be used as an estimate.
Looks so lovely! It would make it easier for me to make this today if you also listed the ingredients (oats, chia, liquid) in cups, as I might not have time to look up the conversion. I make smoothies all the time, and would like to try soaked oats and chia with my frozen bananas & blueberries! (I’m not so good yet at knowing the right formula of overnight oats & chia with liquid!) I use spirulina too, so mine will likely be deep green, cause I use a lot for my health! Thanks for the beautiful bowl pic!
Thank you so much, Darshana! I use grams for all my recipes because it is the most accurate way of measuring. I do have a plugin that automatically does the conversion to US measurements but it is disabled at the moment as it doesn’t seem to be very accurate. I did the quick conversion using Google (not sure if it’s correct): 80 g rolled oats equals 1 cup, 10 g chia seeds approx. 1 tablespoon, and 200 ml plant-based milk is approx. 0.85 cups. Hope that helps!