I couldn’t leave out this version of porridge that requires no cooking from my breakfasts, also known as overnight oats. This is a very indulgent spring version with strawberries and chocolate, perfect for those of us who are on a diet.
Overnight oats literally means “oats for one night”: those English, with two words they describe what Italians wouldn’t manage even with ten. Basically you mix raw rolled oats with yogurt, milk and other ingredients and let them soften in the fridge overnight.
A typical ingredient to use is chia seeds: by absorbing the milk they swell and keep you fuller for longer. You’ll find some information about these seeds at the end of the recipe. Also, I made it with plant-based milk and yogurt, so it’s vegan.
For me this is the best summer porridge; the combination of ingredients is spot on. Let’s prepare it and I’ll also leave you a couple of my other no-cook porridges here:
- Difficulty: Very easy
- Cost: Budget-friendly
- Rest time: 5 Hours
- Preparation time: 5 Minutes
- Portions: 1
- Cooking methods: No-cook
- Cuisine: Healthy
- Seasonality: Spring, Summer
Ingredients
If you replace the jam with no more than 30 g of my Strawberry compote you save 1 WW point.
- 1/3 cup whole rolled oats
- 1 1/2 tsp chia seeds
- 1/3 cup soy milk (unsweetened)
- 1/3 cup soy yogurt (unsweetened)
- 1 tbsp light jam (or my strawberry compote, see link)
- 1 tbsp dark chocolate chips (or grated chocolate)
- 2/3 cup strawberries
- Points per serving with jam = 7 WW points
- Points per serving with compote = 6 WW points
Tools
- Jars
Steps
This is a breakfast to prepare the evening before, since the ingredients need to rest in the fridge for several hours to absorb the milk and yogurt liquids.
As always, prepare and measure all the ingredients.
Put the yogurt, milk, jam, oats into the jar and mix.
Then add the chia seeds and almost all the strawberries, cut into pieces, and mix again.
You can leave it like this or garnish right away. I placed the remaining sliced strawberries on one side and the chocolate chips on the other.
Close and put in the fridge overnight or for at least 5 hours.
Here is the jar just opened the next morning. After a night in the fridge you’ll notice the chia seeds absorbed the milk and yogurt liquids and become clearer and gelatinous. Similarly, the oats have softened and swollen.
Our overnight oats with strawberries and chocolate is ready to be enjoyed. When it’s very hot it’s delicious straight from the fridge; otherwise let it sit at room temperature for about half an hour before enjoying.
It’s truly delicious, so far my favorite among the various overnight oats I’ve experimented with. But I adore strawberries — not to mention chocolate — so, well… of course I love it!
What do you think? If you try it, leave me a comment below or on Facebook.
Enjoy!
by Giovanna Buono
Storage
You can prepare this porridge up to two days in advance; I wouldn’t say more since I’ve never gone beyond two days.
FAQ (Questions and Answers)
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 are gluten-free. They’re 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 point for me in terms of dieting.
However, be careful: as with all foods there are contraindications for those who already suffer from particular intestinal issues or hypertension. The linked article also discusses this; it’s always best to get informed as you would for any food not previously eaten.
Other well-written information about chia seeds can be found on the site greenMe.What other milk and yogurt can I use?
You can use whichever milk and yogurt you prefer, but it’s important that they don’t have added sugars or fats. Among plant-based options, I recommend soy because it provides some protein content, while almond or oat milks do not.
Of course, if you’re not following a vegan diet you can also use skim dairy milk and yogurt without added sugars; the Weight Watchers points don’t change.
