Chef Matthew Kenney’s Sweet and Savory Oatmeal

Do you ever wake up in the morning wishing breakfast was already made? With overnight oats, it can be! All it takes are a few quick, simple steps the night before and you can have a grab-and-go breakfast ready every morning without hassle. Overnight oats are not only hearty and healthy but they are extremely versatile. With so many different fillings, toppings, and mixes, this overnight delight easily becomes a staple in the household.

To create a base for overnight oats, you will need organic rolled oats and plant-based milk, either homemade or store-bought. With its creamy consistency and subtle flavor, consider overnight oats a blank canvas that can be constructed and designed however seen fit. For additional texture and flavor, a good rule of thumb is to add a nut or seed butter, fresh seasonal produce, and something to add a crunch.

With overnight oats, you can adjust the ratios of sugars, fats, and even carbohydrates. if you prefer natural sugars, using a homemade date paste makes it simple to add extra fiber, antioxidants, and a caramel-like flavor. For lower-carb oats, adding a generous amount of chia seeds and hemp seeds will fill in any carb-heavy gaps and provide a boost in omega-3s which both help reduce inflammation, joint pain and are good for cardiovascular health.

Starting your day off with oats that have been soaked rather than cooked helps keep essential nutrients, helps break down starches, and reduces natural phytic acid. Phytic acid is considered an anti-nutrient and hinders the absorption of basic minerals such as zinc, iron, and calcium. Soaking rolled oats offers a range of health benefits including protein, fiber, and a number of vitamins and minerals such as zinc, copper, iron, and magnesium, making overnight oats good for your gut and overall health.

Equipment

Prep time: 10 minutes

Cook time: 8 hours

Total time: 8 hours 10 minutes

After a long night's rest, sometimes our bodies wake up craving a sweet indulgent treat that doesn’t leave us crashing from a sugar-high. adjusting these overnight oats to fit your diet or lifestyle is one of the reasons this is a favorite amongst breakfast foods.

Makes 2 servings, 2 cups (600g)

Oat base

Pumpkin Chocolate Chip

Apple Pie

Banana Almond

Salted Date Caramel

Carrot Cake

Nutritional Benefits:
The soluble fiber in oatmeal helps to slow digestion, keeping you full all morning. adding healthy fats like chia seeds, hemp hearts is an easy way to add a boost of plant-based protein. Spices like cinnamon add a touch of sweetness without any added sugar and also help to balance out blood sugar to support stable energy levels.

The versatility that comes along with overnight oats is endless, especially when you add a savory twist. savory oats are great for those mornings when you want something hearty and heavy without the discomfort of sweet indulgence. These oats make it possible to start your morning off right by sneaking in a variety of roasted and raw vegetables that can be made previously or on the spot. While you’re still getting the intensity and benefits of soaking and marinating your savory oats overnight, heating them in a small pot over a stove-top to warm the flavors together before eating is highly encouraged.

Equipment

Prep time: 10 minutes

Cook time: 10 minutes

Total time: 20 minutes

2 servings, 3 ½ cups (850g)

Optional Toppings

Topping Variation Options:

Nutritional Benefits: Savory oats provide a unique way to add in non-starchy vegetables, anti-inflammatory rich spices like curry powder, garlic, and ginger, and keep added sugar to a minimum.

For more of Matthew Kenney's on The Beet check out his guest column.