The cold porridge (Overnight oatmeal) is a light recipe for a healthy breakfast and quick to prepare at home, without cooking. It is simply oat flakes left to soften overnight in the fridge, optionally enriched with chia seeds and dried fruit (better without added sugars and homemade), in a cold and possibly protein-rich liquid (plant-based 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 also for celiacs and those intolerant to cow’s milk. For the original recipe, read on Wikipedia.
Gluten and lactose-free RECIPE.
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-based milk: cashew, oat, hemp, coconut, almond, millet, hazelnut, quinoa, rice, soy. Mixed plant drinks are also available for sale.
- 1/3 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)
- 7/16 cup water (and/or plant-based milk or soy yogurt for vegans, while for vegetarians: milk, kefir, natural or Greek yogurt, skyr)
- 1 fresh fruit (seasonal – about 2 oz)
- 6 whole hazelnuts (or almonds, walnuts, pine nuts, pistachios)
- 1 tablespoon mixed seeds (sunflower seeds, sesame seeds, pumpkin seeds, shelled and ground hemp seeds)
Only if your diet allows, add sugar (or barley malt, jam, molasses, veg honey, maple syrup, agave, date, corn, rice syrup).
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How many calories does overnight porridge have? Cold porridge is more or less light depending 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 sleep, pour 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 cling film.
Keep in mind that during resting, the mixture will thicken, with experience you will measure the doses of individual ingredients by eye.
Then place the mixture in the refrigerator overnight. In the morning, mix again and create the topping with fresh seasonal fruit, crushed nuts, and oil seeds.
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For a DELICIOUS VERSION, try adding instant coffee and/or unsweetened cocoa powder to the soaking drink. Or in the morning, enrich your cold porridge with pieces of dark chocolate, peanut butter, almond butter, or coconut flour.
How long do Overnight Oats last?
Cold porridge can last up to 3 days in the refrigerator if properly stored in an airtight container. But it’s much better to consume it within 2 days to ensure freshness and food safety.
Cold porridge can last up to 3 days in the refrigerator if properly stored in an airtight container. But it’s much better to consume it within 2 days to ensure freshness and food safety.
Trivia
Why does porridge help weight loss?
Porridge can aid in weight loss due to its low-calorie content, its ability to provide satiety through fiber, and its gradual release of energy. Additionally, it provides essential nutrients for a balanced diet.
What is porridge good for?
Porridge is beneficial because it gives you lasting energy, keeps your stomach in check thanks to fibers, and if you add fresh and dried fruit, 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 love the warm version, especially in winter, while others prefer it cold, like ‘overnight oats’ especially in summer. The important thing is that you enjoy it and it makes you feel good.
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FRUIT to decorate and enrich, choose according to seasonality
#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
#feijoa – from September to December
#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
#currants – from June to September
#plums – from June to October
#oranges – from October to July
#avocado – from October to June
#clementines – from September to March
#kiwis – 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 fruit, available all year round: pineapple, bananas, coconut, dragon fruit (pitaya or pitahaya), passion fruit, papaya, plantain.
