Hi Steemians, today I would like the share with you 2 budgeted 150ml (5 oz) portion of overnight oats for those who prefer variety over breakfast / lunch.

Those who loves mason gars could use those I used to use them too, but now I prefer rubber concealed glass gars from Ikea as I loved the fact that I can detach the rubber side and clean them thoroughly, both rubber and glass separately.

This time I have changed the toppings a little instead of goji berries, which gives a more sour side especially if you are using natural yogurt, I have used something sweeter, balanced with tasteless raw seeds to add that little “good fat” into the mix.

So here are my 2 choices

Overnight Oats with Egyptian Sweet Dates and Raw Sunflower Seeds

Overnight Oats with Sweetened Cranberry and Sunflower Seeds

Both of these recipes have the same amount of portion of chia seeds, rolled oats and sugarless soy milk and natural yogurt; but I have changed something on the rolled oats preparation.

As it was a huge hit on my first introduction recipe of overnight oats I excitedly shared with my friend who is equally health conscious and is the one who actually challenged me to go on Intermediate Fast (6 hours snack -18 hours fast), and there is something important that she shared with me.

“Didn’t you have a problem with constipation / purging?” she asked.

“Not that I know of, why?” I acquired.

Apparently my friend who loves oats actually suffers a disorder called the Leaky Gut Syndrome where at a time she actually suffered chronic constipation. She later realised that her gut was not strong enough to digest the protective layer of anti-nutrients that comes from gluten products; and rolled oats is one of them.

So she gave me a tip: Soak the oats with hot water just to break the outer layer first.
I tried it on recipe 2, the Sweetened Cranberry and Sunflower Seeds Overnight Oats, by first soaking needed portion with hot water in a bowl. About 2-5 minutes while I took the rest of the ingredients out. By that time they already looked puffed and I mixed them with chia seed before placing them at the base of my containers and add with the sugarless soy milk. I actually prefer almond / rice / coconut milk but since I couldn’t find any off the shelfs I stayed with sugarless soy milk. The rest of the ingredients I did the same.

• From the base, (briefly soaked rolled oats with chia seeds)
• Then the soy milk
• Follow with a layer of sunflower seeds
• Then add natural yogurt
• and finally, top it up with either cranberry / the Egyption Dates (depending which one you chose)

If you need to see the measurements, please click on the first post below:
My Health Chronicles: Eating Healthy within Budget – Mini Overnight Oats #1

The outcome of using soaked rolled oats

I realized that there’s a bit of water at the top so if you have stocked it to the brim, please be a little careful while opening it. I am uncertain of the reason; it could be the natural yogurt.
Another thing is that the oats are naturally smoother compared to without first soaking it with hot water. It treated my gut really well as my toilet visits were smoother.

My friend also recommended mixing a 60% buckwheat and 40% oat for a nice breakdown of the protective layer for roll oats; but if you are using instant oats, you naturally will not need to worry about constipation unless your digestive system really needs to be looked upon.
Well, I hope this post provides you some extra tips for your overnight oats, especially for those who tend to have a sensitive stomach.

I hope you enjoyed this health sharing as much as I have enjoyed preparing it.

PS: Both these recipes still does not cross over MYR2

(you can divide 4.3 for USD value)

Another thing that I found it useful is that if I consistently take these meals as either breakfast or brunch (whichever you choose), keep an eye on sales for soon expiring raw materials like sunflower seeds and berries; and during festive seasons if you are targeting Middle Eastern Sweet Dates (which usually lasts for a year at least). If you have your own sunflower at home it is even better if you are hardworking enough to harvest them yourself.

Please click on the logo to read why I have this project of 1000 SBD at the first place.

ps: currently powering up as SDB is a little weak at the moment.