Overnight oats are a simple way to kick begin a day of eating that is compatible with the DASH diet. This is a food that is high in fiber, and eating it can help you keep your cholesterol in check while also providing you with plenty of vitamins and minerals.
Nutrition Facts
Calories 452 | Total Fat 22.7g | Saturated Fat 4g | Cholesterol 0mg | Sodium 229 mg | Total Carbohydrate 51.7g | Dietary fiber 8.3g | Total Sugars 15.8g | Protein 14g | Calcium 341mg | Potassium 479mg |
Servings: 1
What Do you Need:
- Dairy free milk (e.g., almond milk)-1/2 cup
- Chia Seeds- 3/4 tablespoon
- Peanut Butter – 2 Tablespoon
- Stevia to taste
- Gluten free Oats- 1/2 cups
- Optional toppings (Raspberries, strawberries, banana and flaxseed)
How to prepare:
Soak all Oats in almond milk (for overnight). Add chia seeds, almond milk, peanut butter and sweetener and stir for a while until completely blended. Add toppings and enjoy!
Note: Oats can be microwaved optionally for 45-60 seconds.
Your Quick Tip!
DASH Diet also limits extra sweetener consumption like maple syrup, honey and agave nectar, you may go for stevia or Splenda.
What Oats Can Do For You On The DASH Diet?
Whole grains such as oats provide a lot of nutrition, making them an ideal complement to the DASH diet.
1. Fiber-rich :
Soluble fiber in oats contributes to fullness and regulation of blood sugar levels. As part of the DASH diet, this can help control weight.
2. Sodium-free:
DASH diets aim to reduce sodium intake as one of their primary goals. Natural low sodium content makes oats a heart-healthy breakfast choice.
3. Nutrient-dense:
In addition to vitamins, they contain manganese, phosphorus, magnesium, and iron, which make them nutrient rich breakfast.
4. Heart-healthy:
Among the DASH diet’s objectives is supporting cardiovascular health through beta-glucans in oats, helping to reduce cholesterol levels.
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Dietscholar Tip Oats that are gluten-free are processed differently than regular oats. Gluten contamination can occur when regular oats are processed in facilities that also handle wheat, barley, and rye. Unlike gluten-containing oats, gluten-free oats are processed in dedicated gluten-free areas, minimizing contamination risks. Choose gluten-free oats for their health benefitsCeliac patients have a safe optionThe consumption of gluten triggers an autoimmune disease called celiac disease. The nutritional benefits and taste of oats can still be enjoyed by celiac patients with gluten-free oats. A more digestible dietThose with sensitive stomachs or gastrointestinal issues often find gluten-free oats easier to digest. |
What Oats Can Do For Your stomach?
Gut microbiota balance
Gut microbiota balance is essential for a healthy stomach. In your gut, prebiotics nourish beneficial bacteria. Your digestive health can be improved by a balanced gut microbiome.
Acid Reflux Reduction
Many people experience acid reflux at some point in their lives. A natural alkaline property of oats can help prevent acid reflux. By minimizing stomach acid irritation, they create a protective barrier.
Constipation prevention
The discomfort of constipation can lead to a number of stomach problems. By softening stool and promoting regular bowel movements, oats prevent constipation and its discomfort.
IBS (Irritable Bowel Syndrome) management
Oats are a soothing addition to the diet of those suffering from irritable bowel syndrome. In addition to being gentle on the stomach, they can be helpful in alleviating some IBS symptoms.
Oats: Other Delicious DASH Diet Recipes
Discover some delicious ways to enjoy them every day:
1. An oatmeal breakfast
With fresh berries and nuts, oatmeal makes a great start to your day. You’ll start the day off on a positive note with this filling and nutritious breakfast.
2. Oat Smoothies
You can boost your protein and fiber intake by adding rolled oats to your morning smoothie. Keeping you full until your next meal, the oats will make your smoothie creamy.
Oat flour is made by finely grinding rolled oats in a blender. To the blender with the ground oats, add almond milk and Greek yogurt. With the berries and banana, blend them together. Add the sweetener and blend everything until smooth.
3. Chicken with oat crust
Baked chicken or fish can be coated with ground oats for lunch or dinner. With no excess oil or calories, this adds a delightful crunch.
4. Chicken with oat crust
Let’s start by preparing this wholesome dish step by step.
- Set your oven to 375°F (190°C).
- Rub the chicken breasts with olive oil and season with salt, pepper, paprika, and dried thyme. Using a baking dish, place them in the oven.
- Prepare the oats, flour, cheese, parsley, and almonds in a separate bowl. Mix well.
- Apply the beaten egg to each chicken breast, then coat them evenly with the oat mixture.
- Around the chicken breasts, pour the low-sodium chicken broth. The chicken will stay moist during baking if this is done.
- The chicken should be cooked through and the oat crust golden brown after 25-30 minutes in a preheated oven.
- Let the chicken rest for a few minutes after removing it from the oven. Serve your Chicken with Oat Crust alongside your favorite DASH diet-friendly vegetables.
5. Oat Cookies
Enjoy homemade oat cookies to satisfy your sweet tooth. Make your recipe healthier by replacing some of the flour with oats.
- Heat the oven to 350 degrees Fahrenheit.
- Combining rolled oats, whole wheat flour, chopped nuts, dried cranberries, cinnamon, baking powder, and salt will make it easier to mix.
- Mix the honey and applesauce well in a separate bowl.
- Stir until a dough forms after gradually adding the wet mixture to the dry ingredients.
- Placing cookie-sized portions on parchment-lined baking sheets is as simple as dropping them with a spoon.
- After preheating the oven, place the baking sheet in it and bake for 12-15 minutes, or until the cookies turn golden brown.
6. Stews and soups with oats
Make your favorite soups and stews healthier by adding rolled oats. You’ll enjoy a more satisfying meal as a result of them thickening the broth.
