I wish I could say nasi lemak because if I had my way, I would eat nasi lemak everyday for breakfast. Or roti canai. Or meehoon goreng. Or tai pau. Haiz....
Those breakfast items are delicious but they are simple carbs that will immediately convert into fat around my belly. Crap!
Even oats, which are complex carbohydrates, if eaten in excess (I can only tolerate 1/2 cup) can cause me to put on weight. Some years ago when I started eating overnight oats, I used multigrain soya bean milk (which is awesome) as my soaking liquid (with 1 cup oats). Unfortunately due to the sugar content I experienced weight gain. Imagine putting on weight eating oats. Bah!
So I stopped. I found unsweetened soya bean milk but the taste and smell was simply awful. Yucks! Fortunately, I found an alternative which is unsweetened almond milk. Love it! So now, on Sundays, I make overnight oats for the week.
Very easy. Rolled oats, almond milk and chia seeds are my base ingredients. I put 1/2 cup of oats and 1 tablespoon of chia seeds into each jar.
Then I fill each each jar with 200ml of almond milk and give a stir to mix everything up.
At this point I store the jars in the fridge. Every morning I take a jar our, pour the contents into a bowl and add fresh fruits.
I like sliced bananas as it naturally sweetens my oats and if I am feeling extravagant, I add Korean strawberries and blueberries.
Another thing I like to add is chopped roasted walnuts. It brings the taste of the overnight oats to a different level. Yums!! Dried fruits are also an option, just don't eat too much as they are concentrated in sugar (even natural ones).
I am happy to report that after two weeks of overnight oats, my weight has remained stable. Best of all, it keeps me full until 2 to 3pm where I can just eat a light snack (hard boiled eggs or tuna cakes) to keep me going until dinner.
Recipe source : Phong Hong
Note : Makes 5 servings.
- 2.5 cups rolled oats, divided into 1/2 cup per jar
- 1 liter unsweetened almond milk, divided into 200ml per jar
- 5 tbsp chia seed, divided into 1 tbsp per jar
- any fresh or dried fruits you like and roasted nuts
1. Fill each jar with oats and chia seed.
2. Pour in the almond milk and give each jar a stir to mix everything up.
3. Cover the jars and store in the fridge.
4. The next day, take a jar out and add your choice of toppings. You may serve the oats direct from the jars or pour the contents into a bowl. I find it easier to eat from a bowl due to the toppings.