Morning without a nervous run to the kitchen can become your everyday life if you spend a few minutes in the evening to prepare night porridge. This is a simple and extremely effective way to breakfast, which combines comfort with concern for health. Oatmeal, left at night in milk or yogurt, softens and take on a creamy consistency, and at the same time retain full nutritional values. This trend has gained popularity among people who care about diet and in the environment of dietitians who emphasize its impact on metabolism.
Scientific evidence is unambiguous. In a study conducted by Inquis Clinical Research in 2019, it was shown that Night soaking of oats in milk results in 33 percent lower postprandial blood glucose in comparison with traditional rice porridge. A much lower insulin reaction was also observed – this is important information for people struggling with insulin resistance. Β -glucans play a key role here – soluble fiber, which slows down carbohydrate absorption, supports sugar level control and helps reduce LDL cholesterol. This is confirmed by numerous scientific publications, including EFSA report from 2011.
Peaches add this composition of color and aroma, but above all vitamins A and C and polyphenols with antioxidant effects. Studies of the Federal University of Rio Grande to Sul from 2016 indicate that Peaches extracts can limit inflammatory processes and improve metabolic parameters. It is worth keeping the skin – it is in it that there is an additional portion of fiber and bioactive compounds that strengthen the health effect.
The whole is complemented by an unusual, but extremely valuable addition – cream cheese combined with Greek yogurt. Dairy in this form provides full -fledged protein, calcium and phosphorus, minerals necessary to maintain bone density. Calcium in the presence of vitamin D from milk is better absorbed, and the protein helps to keep satiety for longer. Effect? Breakfast that tastes like a dessert, and at the same time provides a solid portion of energy and support for the body.
The combination of porridge with cream cheese and yogurt creates a meal with a higher satiety index. Protein, fat and fiber slow down the gastric emptying, stabilize glucose and reduce the desire to eat. And now it’s time to check how to prepare this creamy, fruity composition in a few simple steps, which will provide us with energy and pleasure from the morning.
A portion of night porridge for 4 people
Ingredients:
- 2 cups of mountain oat flakes,
- 1¾ cup of full milk,
- 1 cup of Greek yogurt (full -fat, natural), divided in half,
- 7 teaspoons of maple syrup or honey, divided into portions
- 2 teaspoons of vanilla extract, divided into portions
- ½ teaspoon cinnamon,
- ¼ teaspoon of salt,
- 60 g of cream cheese, soft,
- 1 average, mature peach (approx. 1 cup of chopped pulp).
Preparation:
- In a large bowl, mix oatmeal, milk, ½ cup of yogurt, 4 teaspoons of maple syrup or honey, 1 teaspoon of vanilla, cinnamon and salt. Cover and put in the fridge for a minimum of 8 hours (maximum 4 days).
- In a separate bowl, beat the cream cheese with other yogurt, 1 tablespoon of maple syrup or honey and 1 teaspoon of vanillauntil the mass is smooth. Store in a tight container in the fridge (up to 5 days).
- Serve portions of porridge (approx. ¾ cup per person) with ¼ cup of peaches and 3 tablespoons of creamy cheese mass.
If you want to increase the content of omega-3 acids, add a tablespoon of chia seeds or linseed Just before eating. You can replace milk with a plant drink enriched with calcium, and yogurt – coconut yogurt. Remember, however, that the consistency of porridge will then be less creamy. A portion of cheese adds about 50-60 kcal, but also 2-3 g of protein and a portion of calcium. In the context of the whole meal, it is a small price for additional nutritional value and taste. You can replace peaches with strawberries or nectarines – you will keep a similar nutritional profile.
Sources: Terazpoczy.pl, Researchgate
