Some time ago I was browsing some American Weight Watchers sites and when I saw the words summer porridge my attention was immediately caught. Another thing that attracted me was the presence of chia seeds among the ingredients — they have many beneficial properties and I had recently bought some. You can read information about these seeds at the end of the recipe.
If you have been reading me for a while you already know that I love the classic oat porridge and you can find several versions here on my blog. But in summer I certainly prefer to eat something cool and, if possible, without turning on the stove.
And here the summer porridge, in English overnight oats, comes to the rescue. Put all the ingredients in a jar, shake and refrigerate. In the morning breakfast is ready!
I had a lot of raspberries in the garden so I used some for this preparation. To give a nice aroma I used vanilla. I also made it with plant-based milk and yogurt, so it is vegan.
It turned out delicious and is also very satisfying. I even got approval from the Dutchman, who usually doesn’t like mixtures of cereals and yogurt. Let’s see how to make it.
Other light porridges can be found here:
- Difficulty: Very easy
- Cost: Very inexpensive
- Rest time: 8 Hours
- Preparation time: 5 Minutes
- Portions: 1
- Cooking methods: No-cook
- Cuisine: Healthy
- Seasonality: Spring, Summer and Autumn, All seasons
Ingredients
- 1 1/4 cup raspberries (fresh or frozen)
- 1/3 cup whole rolled oats
- 1 tbsp chia seeds
- 1/3 cup soy milk (unsweetened)
- 1/4 cup soy yogurt (unsweetened)
- 1/2 bean vanilla bean
- 1 tbsp light jam
Tools
- Barattoli
Steps
This is a breakfast to prepare the evening before, as the ingredients need to rest in the fridge for several hours to absorb the liquids from the milk and yogurt.
Put the yogurt, milk and the seeds scraped from half a vanilla bean into the jar.
Add the rolled oats, chia seeds and the jam.
Close and shake well to combine liquids and solids.
Set aside one third of the raspberries to decorate the overnight oats when ready and cut the rest into pieces.
Add the chopped raspberries into the jar and gently stir with a teaspoon to incorporate them.
Put the jar in the fridge overnight. You can also prepare it two days in advance.
Here is the jar as it looks in the morning.
After a night in the fridge you’ll notice that the chia seeds have absorbed the liquids from the milk and yogurt, becoming lighter and gelatinous. Similarly, the rolled oats have softened and swollen.
Add the raspberries you set aside to decorate: presentation matters…
…and then dive in with a spoon! Here is our overnight oats with raspberries and vanilla, made in an extremely easy way, without using stoves or pots.
It’s fresh and full of nourishment. For me it’s already sweet enough but if you want it sweeter you can add a couple of teaspoons of agave syrup. In that case the porridge will cost you 1 extra WW point.
Now it’s up to you to try it and then let me know if you liked it.
Enjoy!
by Giovanna Buono
Storage
You can prepare this porridge up to two days in advance; I wouldn’t say more since I have never kept it beyond two days.
FAQ (Questions and Answers)
How can I use frozen raspberries?
Take the amount of raspberries out of the freezer at the beginning of the preparation. Within about 10 minutes you can cut in half the third you need to add to the porridge. The rest can be placed on top while frozen; close the jar and put it in the fridge. In the morning they will be ready to eat.
What are chia seeds?
These tiny seeds are ideal to pair with rolled oats because, like the oats, they tend to absorb milk and yogurt and swell, making the dish more filling.
On the site Benessere360 I found a very interesting explanation of the beneficial properties of these seeds. They seem to help with blood pressure, for the intestine and they do not contain gluten. They are also good for people with diabetes, prevent cellular degeneration and more. Regarding diet and obesity the article states that: “thanks to their ability to form a true gel, chia seeds help create a feeling of satiety that lasts over time”. This was the most interesting thing I found for dieting purposes.
Be careful though, as with all foods there are contraindications for those who already suffer from particular intestinal problems or hypertension. The indicated article also discusses this; it is always better to get informed as with any food not previously consumed.
Other information that I find well-written about Chia Seeds is on the site greenMe.What other milk and yogurt can I use?
You can use the milk and yogurt you prefer but it is important that they do not have added sugars or fats. Among plant-based options I recommend soy because it provides some protein content, while almond or oat versions do not.
Of course, if you are not following a vegan diet you can also use skimmed cow’s milk and yogurt without added sugars; the Weight Watchers points do not change.
