Simple and Clean Overnight Oat

Simple and Clean Overnight Oat

January 25, 2018

This quick and easy overnights oats recipe by Hedi Hearts is a healthy and energy-giving breakfast perfect for providing the fuel needed ahead of a morning workout.


 1 cup oats

1 cup of your favourite milk (I used rice and coconut milk)

2 tbsp crunchy peanut butter (you can use smooth too, I just like a bit of a crunch)

1 ripe banana, mashed

1 tsp cinnamon

1 heaped tsp honey

1 cup white yogurt



Crushed nuts

Coconut syrup

Desiccated coconut

Ground raw cacao nibs



 Mix all the ingredients in a bowl and leave in the fridge overnight. In the morning get two jars and divide the oat mixture into 4 equal parts. Place one part on the bottom of each jar, add yogurt and then the remaining part of the oat mixture. Top up with your toppings and devour immediately.



  • Feel fuller and burn more calories - According to the British Journal of Nutrition oats play an important part in digestive health. Raw oats are one of the best sources of resistant starch there is, meaning that it digests very slowly, triggering the release of digestive acids which help to suppress appetite and aid calorie burning.
  • A rich source of vitamins and minerals – Oats are loaded with high amounts of essential vitamins and minerals including:

Manganese - typically found in high amounts in whole grains, this trace mineral is important for metabolism, growth and development.

Phosphorus – for tissue maintenance and healthy bones.

Vitamin B1 –also known as thiamine, this vitamin can be found in many foods including grains, beans, nuts and meat.

Copper – frequently lacking in the Western diet, copper is important for a healthy heart.

Biotin – for healthy skin, hair and nails.

Iron – essential in the make-up of haemoglobin, a protein which transports oxygen in our blood.

Magnesium – another mineral which is often lacking in our diets, Magnesium is crucial to many cellular processes in the body including DNA replication and repair. Magnesium rich foods include whole and unrefined grains, seeds, cocoa, nuts, almonds and leafy, green vegetables.

Zinc – plays an important part in many chemical reactions within the body including cognitive function and immunity support.

Selenium – a powerful antioxidant which mops up damaging free radicals.

  • Lowering blood sugar and cholesterol levels – Cholesterol is important to sustain the required hormone and vitamin Soluble high fibre foods such as oats reduce cholesterol absorption from our intestines to lower our levels of LDL (or bad cholesterol). Oats also score low on the glycemic index, which means it has little effect on swinging blood sugar levels.
  • Combating certain cancers – Research has been linked to cereals such as oats actually lowering the risk of colorectal cancer.
  • Lowering blood pressure – According to one American study diets which includes plenty of wholegrains such as oats can be as effective as some hypertensive medications.
  • Antioxidant properties – the antioxidant molecules in oats contain polyphenols not only help to lower blood pressure but also cause these amazing grains to have anti-inflammatory benefits. An oat compress when applied topically to the skin can be effective as a natural remedy for treating several sensitive skin disorders such as sunburn and eczema.


The Health Benefits of Overnight Oats – Eat This, Not That!

How to Lose Weight Eating Resistant Starch – Eat This, Not That!

Cholesterol-lowering effects of oat b-glucan: a meta-analysis of randomized controlled trials – US National Library of Medicine

Why is oatmeal good for lowering cholesterol and moderating blood sugar? – Cholesterol Guardian

Dietary fibre, whole grains, and risk of colorectal cancer: systematic review and dose-response meta-analysis of prospective studies – The BMJ

Effect of increased consumption of whole-grain foods on blood pressure and other cardiovascular risk markers in healthy middle-aged persons: a randomized controlled trial – The American Journal of Clinical Nutrition

Oats, more than just a whole grain: an introduction – British Journal of Nutrition

Antioxidant Rich Oats Could Be the Next Anti-inflammatory Superfood – College of Education and Human Development

Dietary phosphorus in bone health and quality of life – US National Library of Medicine