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Ever heard of overnight oats? Overnight oats are one of the many up-and-coming DIY food fads, popular by virtue of its convenience, cost, and calorie count (yes it can feature in your diet plans!). Read on to find out what this craze is about, and we suggest three simple recipes that you can DIY right away!

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What are overnight oats?

Yes you’ve guessed it. Overnight oats are simply oats soaked overnight in a half pint jar (or even just a normal bowl or cup if you don’t need it to look fancy). You can soak it in any liquid you like, usually any kind of milk or yogurt. Put the mixture of oat and liquid in the fridge overnight and allow the oats to soak up the liquid. You may then add any kind of toppings to it. You may also choose to leave the toppings in the mixture overnight, depending on whether you prefer the toppings to be soaked as well.

The next day, you can either just eat the oats straight away or heat it up a little in the microwave if you prefer it warm!

Does it help me lose weight?

lose weight

“Oats” definitely sounds healthy, but the pertinent question is whether these delicious jars may cost your waist an additional few inches. The answer is that because these oats are so customised, it’s really up to you (and how much discipline you have) to determine how nutritious these jars are. Keep these three tips in mind to maximise the nutrition value of your oats:

1 Milk/Yogurt of your choice?

Go for unsweetened almond, soy, coconut, and non-fat milks, and when in doubt, just choose the lowest calorie option.

2 Recipe states: a drizzle of maple syrup – don’t overdo it

When the recipe tells you to add sweeteners, make sure you keep it to one teaspoon or less. Better still, opt to sweeten up your jar with fresh fruits instead.

3 “This looks like too little oats – let me add more”

Follow the portions in the recipe. Keep in mind that your oats doubles in size after it absorbs the liquid. It may look like very little oats in the jar when you first put it in, but don’t go on and add more!

Click to the next page to learn try three of our recommended overnight oats!

DIY now! (for 1 serving)

1. Basic recipe

basic recipe


  • ½ a cup of oatmeal
  • ½ a cup of soy milk or other non-dairy milk
  • 1 tablespoon of chia seeds
  • 1 tablespoon of maple syrup
  • ¼ a teaspoon of vanilla
  • ½ a cup of fresh fruits
  • 1 tablespoon of toasted nuts
 Visit Jeanette’s website for her healthy recipes – she included the calorie count of each for the health conscious!

2. Strawberry Cookie Butter (for those with a really sweet tooth)!

strawberry cookie butter


  • 1/3 a cup of oats
  • 1/3 a cup of greek yogurt
  • 1/2 a cup of milk
  • 1/2 a cup of strawberries
  • Half a banana
  • 1 teaspoon of chia seeds
  • A sprinkle of cinnamon

Recipe source

Soak everything together in the fridge overnight, and microwave it for 30 seconds the next day. Then, add a scoop of cookie butter and you’re done!

3. Blueberry banana overnight oats

blueberry banana overnight oats
  • 1/2 a cup of oats
  • 1/2 a cup of low-fat milk
  • 1 teaspoon of vanilla
  • 1/2 a cup of blueberries
  • 1/3 a cup of sliced banana
  • 1 teaspoon of chia seeds
    • A drizzle of honey

    Recipe source

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