Banana & Peanut Butter Protein Soaked Oats
bland to brilliant...
Oats are arguably one of the healthier grain products you can consume. They're surprisingly nutrient rich with a good spectrum of vitamins and minerals, higher in protein and fat than most other grains and contain a healthy serving fibre such as β-glucan; not to mention they're also super cheap. There is, however, one issue and that is phytic acid which is an organic acid that found in the outer layer of all grains. Phytic acid can bind with calcium, magnesium, copper, iron and zinc in the intestinal tract reducing absorption (Weston A Price have a good article with more details). One way to prevent this is through soaking which allows enzymes to break down and neutralise this phytic acid making it more digestible and nutritious.
This is where the overnight oats come in. By combining all the ingredients together 7+ hours before consuming it provides an opportunity to reduce the phytic acid level whilst providing a very easy, prepared meal that takes just 5 minutes to make. There are countless variations of flavouring that could be used but this banana and peanut butter one is my current favourites. This recipe is from episode 2 of my Day of Eating video series.
Prep Time: 5 Minutes
Soak Time: 7+ Hours
1 ripe banana
1 serving of unflavoured protein
60g rolled oats
100g full fat greek yoghurt
1-2 tbsp of peanut butter
1-2 tsp honey
150-200ml water/nut milk
1 tsp raw apple cider vinegar
1 tsp cinnamon (optional)
There isn't really much to this one, just chuck all the ingredients into a blender.
Briefly pulse the contents until combined. The more it's blended the smoother the consistency. Add extra water if required.
Empty the mixture into a bowl and wrap with clingfilm. Leave to soak in a refrigerator for 7-24 hours.
When ready to consume the oats, remove from the refrigerator and top with whatever looks good. I went for extra banana, dried coconut and 100% chocolate buttons sprinkled on top to add an extra crunch. Enjoy!