The cold porridge (Overnight oatmeal) is a light recipe for a healthy and quick-to-prepare breakfast at home, without cooking. It’s simply oatmeal left to soften overnight in the fridge, optionally enriched with chia seeds and dried fruit (better without added sugars and homemade) in a cold liquid, possibly protein-rich (plant milk or soy yogurt for vegans, or for vegetarians: natural or Greek yogurt, kefir, skyr). Overnight Porridge is a great way to start the day with a complete, hearty, and healthy preparation, perfect even for celiacs and those intolerant to cow’s milk. For the original recipe, read on Wikipedia.
RECIPE without gluten and lactose.
Breakfast ideas:
- Difficulty: Easy
- Cost: Cheap
- Rest time: 8 Hours
- Preparation time: 15 Minutes
- Portions: 1
- Cooking methods: No cooking
- Cuisine: Healthy
- Seasonality: All seasons
- Energy 323.24 (Kcal)
- Carbohydrates 54.64 (g) of which sugars 18.75 (g)
- Proteins 8.10 (g)
- Fat 11.42 (g) of which saturated 1.07 (g)of which unsaturated 9.70 (g)
- Fibers 11.59 (g)
- Sodium 210.64 (mg)
Indicative values for a portion of 225 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Cold Porridge
Types of plant milk: cashew, oat, hemp, coconut, almond, millet, hazelnut, quinoa, rice, soy. Mixed plant drinks are also available for sale.
- 1 cup oat flakes (or spelt, buckwheat, millet, rice, rye, sorghum)
- 1 teaspoon chia seeds (or flax seeds – OPTIONAL)
- 4 dried plums (or other dried fruit without added sugar)
- 1/2 cup water (and/or plant milk or soy yogurt for vegans, while for vegetarians: milk, kefir, natural or Greek yogurt, skyr)
- 1/4 cup fresh fruit (seasonal – about 60 grams)
- 6 whole hazelnuts (or almonds, walnuts, pine nuts, pistachios)
- 1 tablespoon mixed seeds (shelled and ground sunflower, sesame, pumpkin, hemp seeds)
Only if your diet allows it, add sugar (or barley malt, jam, molasses, vegan honey, maple syrup, agave, date, corn, rice syrup).
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How many calories are in overnight porridge? Cold porridge is more or less light based on the ingredients used and the individual quantities.
Below the calories of this recipe for 1 person.
Cold Porridge
In the evening, before going to bed, pour the oat flakes, chopped dried fruit, any seeds (chia or flax), and the preferred cold liquid (milk and/or water, or yogurt) into a cup. Mix everything and cover the bowl with a small plate or plastic wrap.
Keep in mind that the mixture will thicken during rest; with experience, you’ll adjust the ingredient amounts by eye.
Then place the mixture in the fridge overnight. In the morning, mix again and create the topping with seasonal fresh fruit, nuts, and seeds.
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For a DELICIOUS VERSION, try adding instant coffee and/or unsweetened cocoa powder to the soaking beverage. Or in the morning, enrich your cold porridge with dark chocolate pieces, peanut butter, almond butter, or coconut flour.
How long does Overnight Oats last?
Cold porridge can last up to 3 days in the fridge if stored properly in an airtight container. But it is much better consumed within 2 days to ensure freshness and food safety.
Cold porridge can last up to 3 days in the fridge if stored properly in an airtight container. But it is much better consumed within 2 days to ensure freshness and food safety.
Curiosities
Why does porridge help with weight loss?
Porridge can aid in weight loss thanks to its low-calorie content, the ability to provide fullness through fiber, and gradual energy release. Moreover, it provides essential nutrients for a balanced diet.
What is porridge good for?
Porridge is beneficial because it provides lasting energy, keeps the gut happy thanks to fiber, and when you add fresh and dried fruits, you get a nice mix of useful nutrients. It also helps keep “bad cholesterol” low.
Should porridge be eaten hot or cold?
You can eat porridge either hot or cold. Some prefer the hot version, especially in winter, while others enjoy the cold version, like “overnight oats,” particularly in summer. The important thing is that you like it and it makes you feel good.
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FRUITS to decorate and enrich, choose based on season
#apricots – from May to August
#watermelon – from June to September
#Italian bananas – from April to November
#barattiere – from May to August
#carosello – from May to August
#cherries – from May to early August
#clementines – from September to March
#figs – from July to October
#strawberries – from April to September
#berries – all summer
#raspberries – from June to August
#mandarins – from November to March
#mapo – from October to January
#pomegranate – from September to December
#melon – from June to September
#blueberries – from June to September
#miyagawa satsuma – from September to December
#blackberries – from July to October
#pears – from June to December
#peaches – from May to September
#plums – from June to October
#redcurrant – from June to September
#sloes – from June to October
#oranges – from October to July
#avocado – from October to June
#clementines – from September to March
#kiwi – from September to April
#mandarins – from October to July
#mango – from late July to November
#apples – from August to November
#grapes – from late July to November
Exotic fruits, available year-round: pineapple, bananas, coconut, dragon fruit (pitaya or pitahaya), passion fruit, papaya, plantain.
