I sometimes make my own almond milk which is really very easy to do.
Simply soak raw almonds in water for at least four hours. Soaking them overnight is what I do, it’s easiest.
Pour into blender and blend until desired consistency. Extra almonds will make it thicker, I like it to be a more of a liquid.
Next up, the oats, which I go for Bob’s Red Mill Gluten-Free Steel Cut Oats or Organic Gluten-Free (made by Bob’s Red Mill) Rolled Oats.
Pic of Old Fashioned Rolled Oats, which are offered Gluten-Free as well.
So, what’s with the Gluten-Free label? To begin, there is gluten in oats, it’s not wheat gluten, it’s their own gluten known as avenin. It is a protein found in oats that has the structure similar to gluten and it can mean those some people with a gluten sensitivity may also react to avenin. You would have to be a very gluten sensitive. Below is a snapshot from the Celiac.org regarding a study done to see the immune response to oats.
That last part states
“It is important to ensure the oats are still labelled gluten-free, as gluten cross-contamination in oats in common.”
That is why I buy the Gluten-Free Oats. The Steel-Cut and the Rolled still have the avenin, but Bob’s Red Mill ensures they prevent wheat-gluten cross-contamination. You can see an explanation from their website below:
So again, these are gluten-free, but still have the avenin. The Gluten-Free label comes from a promise that there is no cross-contamination, and therefor I feel good calling a recipe “Gluten-Free”. But oats still have avenin, keep that in mind, so if you or anyone is extremely gluten-sensitive, or is repairing a damaged digestive tract, adverse reactions could be experienced.
Moving onward! Pour about half a cup of your prefered oats into an easy to go container.
Oats themselves are a fantastic healthy grain benefitting heart health, blood pressure, aiding in lowering cholesterol and even maintaining healthy body weight. But, which oats to choose?
You may find whole oat groats while shopping, or probably have seen instant, steel cut, Scottish or rolled. The difference is is how the raw harvested oats are slightly (or greatly) processed. They all start out raw, having the kernel, hull and stalk.
- “Groat” is an oat kernel that has only the inedible hull removed. They look like rice, take a bit longer to prepare than rolled oats, are hearty and chewy, and are a great whole grain.
- Steel-Cut oats, sometimes sold as Irish oats, are just as similar; minimally altered from the original groats, and therefore have more of the natural nutrients still intact. “Steel-cut” because that’s exactly what has been done after being harvested, the inedible hull removed, the oat is then cut into multiple smaller pieces using a sharp metal/steel blade. Cooking steel-cut oats takes longer than rolled oats, and obviously instant, but their thicker texture and being less altered also makes them take longer for your body to digest, giving you a feeling of. fullness for longer. They have a lower GI or Glycemic Index, value which is the numerical number of how much a food will affect blood sugar after it is consumed. Low-GI foods slow down the rate that glucose, i,e, sugar, gets introduced into your body. High-GI foods cause a spike in your blood sugar, and thus insulin. This can cause you to crave more sugary foods when your glucose levels drop.
- Scottish Oats are stone ground into small broken bits, being called Scottish because this method originated in… you guessed it, Scotland! Many years ago. They are creamier than steel cut oats, taking about 8-10 mins to cook.
- Rolled oats are steamed and flattened between steel rollers. This allows them to cook faster, only about five minutes while quick oats are cut into smaller pieces before being rolled, allowing them to cook very quickly, about a minute. Instant oats are precooked and pressed thin so it takes only boiling water to cook them but they do not have the nutrient benefits as the whole grain steel-cuts oats. So that’s my first choice, with rolled be second.
Oatmeal is a good source of complex carbohydrates and protein that provide great energy! I will say personally that when I have oatmeal before my long 10 – 15 mile runs, I feel great during! The carbohydrates give energy to the muscles resulting in a better workout. Just to remind you, Carbs are GOOD! Especially if you’re training for say, a marathon. —-> 17 weeks until Big Sur!!!
Consuming complex carbohydrates with protein is the best for athletes. Along with this, oats are full of soluble and insoluble fiber! Soluble fiber will take a longer time to digest you will feel fuller, ready for that 12 mile run or hour long cycle workout or long hike or 20 mile mountain biking adventure! Not to mention, even when you’re not working out, you feel full and will avoid eating throughout the day preventing unnecessary weight gain! The Insoluble Fiber will help prevent constipation and speeds things along in the digestion tract, helping to remove toxins!
(infographic courtesy http://thescienceofeating.com/2015/03/12/benefits-of-fiber-soluble-insoluble/)
Ok! So to finish making our easy overnight oats, next add about a half a cup of almond milk or coconut milk or your nut milk of choice, then about two tbsp of almond butter or peanut butter or both, for some protein and healthy fat! Add-in chia seeds or hemp seeds or flax seeds and mix together in an easy-to-go container, place in fridge and by morning, you’re ready to head out the door with a great breakfast!
It really is so easy, a three year old does it all the time! Kali making her oats, she loves them! She prefers the softer rolled oats. But doesn’t need anything added! No sugar, no fruit, she keeps it simple!
If you like them sweet, you can add a touch of pure maple syrup. You can add unsweetened coconut flakes and fresh blueberries! Fresh peaches or bananas in the morning, cinnamon and apples, the ideas go on and on! My videos are not so picture perfect but you get the idea, easy and ready to go. Glass containers are best in my opinion but having the plastic container here was for a grab and go morning.
| Prep Time | 5 mins |
| Servings |
person
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- 1/2 cup gluten-free steel-cut oats or rolled oats
- 1/2 cup almond milk or nut milk of choice and more or less depending on desired consistency
- 2 tbsp almond butter or 1 tbsp almond butter and 1 tbsp peanut butter
Ingredients
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- Mix everything together in an easy-to-go container with lid. Store in refrigerator overnight! By morning the oats are soft, edible and ready to enjoy!
- Optional add-ins are almost endless! Fresh Fruit Coconut shreds Chia Seeds Flaxseeds Hemp Seeds Maple Syrup Cinnamon Pure Vanilla Make it your own!!!