Gut‑Friendly Overnight Oats with Homemade Almond Milk

Ingredients

• 1/4 cup Old‑Fashioned Rolled Oats (30 g, not instant)
• 1/2 cup Water (for soaking oats) (Enough to fully cover the oats)
• 7-8 pieces Almonds (soaked overnight and peeled) (Soak 7‑8 almonds overnight, peel before blending)
• 1/4 cup Water (for almond milk) (Blended with almonds)
• 1 piece Banana (Ripe, local variety, mashed)
• 1 tbsp Chia Seeds (Provides omega‑3s, fiber and protein)
• 1/4 tsp Cinnamon Powder (Adds flavor and may boost metabolism)
• 1 piece Medjool Date (Soft, finely chopped for natural sweetness)
• 1 tbsp Pumpkin Seeds (Soaked overnight for easier digestion; optional roast)
• 1 tbsp Cashew Nuts (Chopped; adds crunch and healthy fats)
• 1 tsp Raw Cacao Nibs (Optional topping for chocolate flavor)

Instructions

1. Soak the Oats

   Place 1/4 cup rolled oats in a mixing bowl, add 1/2 cup water, and stir to ensure all oats are covered. Let sit for 10‑15 minutes.

   Time: PT15M

2. Make Homemade Almond Milk

   Add the soaked, peeled almonds and 1/4 cup water to the blender. Blend on high until smooth, then pour through the fine mesh strainer into a cup, pressing the pulp to extract all liquid. You should obtain about 1 cup of almond milk.

   Time: PT5M

3. Rinse the Soaked Oats

   Place the soaked oats in the fine mesh strainer and rinse under running water for a few seconds, shaking gently to remove excess phytic acid.

   Time: PT2M

4. Mash the Banana

   In the mixing bowl, mash the ripe banana with a fork until smooth.

   Time: PT1M

5. Combine Oats and Banana

   Add the rinsed oats to the mashed banana and stir to combine.

   Time: PT1M

6. Add Remaining Ingredients

   Stir in 1 tbsp chia seeds, 1/4 tsp cinnamon, the finely chopped date, and the freshly made almond milk. Mix until everything is evenly distributed.

   Time: PT2M

7. Refrigerate Overnight

   Cover the bowl or transfer the mixture to an airtight container. Place in the refrigerator for 8‑12 hours to develop resistant starch and allow flavors to meld.

   Time: PT0M

   Temperature: 4°C

8. Add Toppings and Serve

   In the morning, give the oats a quick stir. Sprinkle with extra cinnamon, 1 tbsp chopped cashew nuts (or raw cacao nibs), and the soaked pumpkin seeds for crunch. Enjoy cold or at room temperature.

   Time: PT1M

Nutrition Facts

Calories

500

Protein

13g

Carbohydrates

72g

Fat

19g

Fiber

14g