Oatmeal: Both Hot and Cold

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Oatmeal has always been a hot topic when it comes to nutrition. It’s naturally low in fat (mostly unsaturated) and sodium and high in fiber, especially soluble fiber. It is also a good source of iron and provides protein, B vitamins and other minerals and is an excellent source of whole grain. Eating oats may help protect against high blood
cholesterol, diabetes, high blood pressure and obesity.

Oats - Food, Jar, Oatmeal, Mousse - Dessert, Food and drink, Food, Drink, Porridge, Breakfast, Antioxidant, Berry, Breakfast, Chia Seed, Yogurt, Milk, Fruit, Peanut, Almond, Plant milkMany of us grew up eating hot oatmeal for breakfast, but one of the latest “hot” food topics is “cold” oatmeal. This really isn’t something new, it’s just a resurgence of a classic with a new name. Have you ever heard of muesli? They’re now calling it “overnight oatmeal”.

The story goes that muesli was developed by a Swiss doctor for his patients back in the early 1900s. Originally, it was a diet food and was served as an evening meal. It has evolved into a breakfast food that is usually prepared the night before so that it is ready to eat cold in the morning. Overnight oatmeal is simply uncooked oatmeal mixed with other ingredients — usually milk or fruit juice and fresh fruits, raisins, grains, and/or nuts that then all come together in the refrigerator overnight.

There are many packaged varieties of muesli available to grocery and specialty stores. One version has fruit already mixed with the oatmeal and you simply add your milk or other liquid to the container and put it in the refrigerator. Another version of prepared muesli can be mixed with the milk and served almost immediately. This is similar to granola and saves the time of the overnight soak. Be sure to read the ingredients labels on these products for added ingredients as they frequently contain lots of sugar and other ingredients that you may not want.

For a less expensive (and more creative way) make your own muesli and vary the
ingredients based on your personal preferences or what’s in your cupboard or refrigerator at the time. The variations are endless. The only food safety caution to use when making or eating overnight oatmeal is that it should be put in the refrigerator for the overnight soak.

Here’s a recipe for Med Morning Muesli from our Med Instead of Meds recipe file. This recipe uses both milk and yogurt. You can use any kind of yogurt you like. Plain yogurt will lighten the calories and sugar and will result in a tart finished product. Vanilla yogurt works well.

Med Morning Muesli

Ingredients

  • 2 apples (or 1 apple and 1 pear), grated
  • 1 cup old-fashioned oatsmed morning muesli
  • 1 cup skim milk
  • 2/3 cup yogurt
  • 4 Tablespoons nuts or seeds
  • Grapes or berries (optional)

Directions

  1. Place the grated fruit, oats, milk, and yogurt in a glass bowl. Mix gently.
  2. Refrigerate at least 8 hours or overnight.
  3. Serve topped with nuts or seeds and sliced grapes or berries.

This recipe makes about 4 cups. This could be 4 small (one cup) or 2 large (2 cup)
servings. It will keep in the refrigerator for several days.

Nutrition information (for a one cup serving) and based on using low-fat vanilla yogurt:

  • 224 calories
  • 5.4 grams
  • 5 grams
  • 61 mg

Syracuse is a Family and Consumer Science team member and can be reached at N.C. Cooperative Extension, Brunswick County Center 910-253-2610 or by email at
clsyracu@ncsu.edu

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