Overnight oats are one of my favourite grab-and-go breakfasts. With no cooking required, these vegan, dairy-free overnight oats are really simple to make, super convenient and basically fool-proof. I like to make my overnight oats the night before and place my servings in small mason jars in my refrigerator. When I'm ready to leave in the morning, I just toss the jar in my bag on my way out the door.
For this recipe I've used a delicious Tigernut Milk from The Chufa Co., a local Toronto company that is spreading their delicious organic plant-milk beverages across the city. Today I've used The Chufa Co.'s “Valencian Horchata” tigernut milk which is flavoured with Organic Maple Syrup, Organic Ceylon Cinnamon, Organic Vanilla and Sea Salt - and absolutely delicious! I've teamed up with The Chfa Co. for a special giveaway for my Toronto readers, so keep reading for all of the details on how to enter!
While I love using Tigernut Milk in this overnight oats recipe, you can really use any type of plant-based milk if this product is not available where you live, but I highly suggest searching it out if you can!
Chufas, also known as tigernuts, are little root vegetables (not nuts!) that are incredibly healthy and especially healing for the gut. Tigernuts are packed with magnesium and contain healthy fats, like oleic acid. They are also a good source of Vitamin E and C and are full of fiber and the non-soluble fiber, resistant starch. Resistant starch is a prebiotic - it is the fibre that doesn’t get digested and makes its way to the colon to feed the microflora in our gut. This promotes the growth of beneficial microorganisms in the intestines. Not only that, but resistant starch also helps you feel fuller, longer. Tigernuts are also an incredibly sustainable crop and don’t require a lot of natural resources to grow.*
Tigernuts can be eaten whole, ground down to a flour and used as for gluten-free baking and can also be made into milk. What I like about the Chufa Co,'s Tigernut Milks is that they are made using certified-organic tigernuts that are hand-pressed, and make for an excellent dairy alternative that can be used in place of any other non-dairy milk.
For this recipe I've used Rolled Oats (not the quick cooking kind). Oats are a versatile grain with many health properties. They are a great source of carbohydrates, in addition to being a good source of both soluble and insoluble fibre, meaning that they are digested slowly and will not cause your sugar levels to crash.** They are one of the richest sources of silicon which is essential for connective tissue health and to renew bones. Oats are also rich in phosphorus, which is necessary for brain and nerve development.***
Last year I attended a cooking demo at Gluten Free Garage, hosted by Ashley Wittig, the owner of local Toronto Bunner’s Vegan and Gluten-Free Bake Shop. During the demo Ashley explained that oats are gluten-free by nature but are sometimes contaminated during processing or even in the field during production. If you are celiac or have a gluten sensitivity be sure to read your labels and look for oats that have a “gluten-free” label on the packaging.
chia to keep you feeling full
While chia seeds may be tiny, they can absorb about ten times their weight in liquid. As they hydrate in your stomach, they take up space which in turn prevents hunger. Even chia that is already hydrated, like in this recipe, does the same. Chia also has high protein and fiber contents, both of which have been shown to lead to increased satiety and will keep you feeling full.****
Vanilla-Cinnamon Overnight Oats
Ingredients (1 large serving or 2 small servings)
1 ripe banana, mashed
2 tbsp chia seed
1 cup (250 ml) plant-based milk (I used “Valencian Horchata” Tigernut Drink from The Chufa Co.)
1/2 cup of Rolled Oats (not quick cooking oats)
3 tbsp rasins
1/4 tsp vanilla extract/raw ground vanilla beans
a pinch of cinnamon
Combine all ingredients in a medium size mixing bowl. Stir to evenly incorporate all of the ingredients. Place in a sealed container in the refrigerator for at least 5-6 hours, but preferably overnight. S
Serve as is, or top with your favourite toppings, like fresh fruit, coconut flakes, mulberries, cacao nibs, nut butter and/or maple syrup.
The oats should keep in the refrigerator for about 2 days.
Hey Toronto Friends, visit my Instagram page to enter to WIN a prize pack from The Chufa Co. with all four flavours of their Tigernut drink! This contest is open to those in the Toronto area as prize pickup is at Pitchfork in Little India (1322B Gerrard Street East) and closes July 27, 2016 at 8pm EST. To enter to win visit my Instagram post by clicking here!
Thanks for stopping by. I hope you enjoy this recipe. I would love your overnight oats, so please tag #LoveWildLiveFree if you post a photo on social media so that I can see!
This post was in collaboration with The Chufa Co. and the products used in this recipe were kindly gifted for the development of this recipe. The cold brew coffee from Hatch was also gifted. These are unpaid endorsements. I only share products that I personally use and that are made with the highest integrity.
To work with Avra and Love Wild Live Free on collaborations, sponsored posts and reviews please get in touch on the Contact page!
* "FAQs." The Chufa Co. The Chufa Co., n.d. Web. 16 July 2016. <http://www.thechufaco.com/faqs-1/>.
** Savona, Natalie. Wonderfoods: The Best Nutrition and Recipes for Optimum Health. London: Quadrille Limited, 2006. Print.
*** Loux, Renée. Living Cuisine: The Art and Spirit of Raw Food. New York: Avery, 2003. Print.
**** Hoffman, Janie. The Chia Cookbook: Inventive, Delicious Recipes Featuring Nature's Superfood. N.p.: n.p., n.d. Print.