World-famous Spanish chef Jose Andres has revealed his go-to healthy breakfast.
The Asturias native told his social media followers that the trick to eating well is more about planning than complicated gourmet cooking.
‘Sometimes you want to spend hours preparing a comforting, slow-cooked stew… and sometimes you just want to get home and not think too much about dinner,’ he said.
When it comes to breakfast, Andres advises preparing it ‘before you finish dinner.’
His top recommendation is an old Swiss recipe that has become known as ‘overnight oats.’
‘The original recipe was very simple: oat flakes soaked in milk, fruit on top, and perhaps a little honey to sweeten it,’ explained the maestro, who said that it’s the ‘perfect base’ for a breakfast ‘that can be prepared in about five minutes.’
The 5-minute breakfast
The concept is simple: soak rolled oats in milk overnight, top with fruit and, if you like, a drizzle of honey. By morning, breakfast is ready.
And it’s endlessly adaptable. Fresh berries, nuts, grated coconut, chia seeds – you can tailor it to whatever you fancy or have in the cupboard.
A recipe with medical roots
The meal dates back decades to Switzerland, where a doctor developed a similar oat-based dish as a quick and healthy way to nourish patients.
That early version became known as Bircher muesli and today’s overnight oats are its modern cousin.
Warning over types of oats
In January, a Spanish cardiologist gave his verdict on oats and how they should be eaten to maximise their health benefits.
The advice was given by Aurelio Rojas, who has amassed a huge following online for his regular dietary tips.
In one of his latest videos, he asks the question ‘oats: yes or no?’, to which he replies: ‘YES, but only if it’s whole grain.’
He said such oats reduce LDL cholesterol and triglycerides and help reduce blood pressure.
The expert also said they improve insulin sensitivity, your gut microbiome, sleep and even concentration.
If eaten regularly, they can reduce your risk of developing type 2 diabetes by up to 30%.
Rojas also said they help lower the risk to your cardiovascular health.
His ‘top tip’ on how to consume them in the most healthy way is to have 40 to 60g of whole grain oats with a dollop of yoghurt or kefir, plus some berries or a kiwi.
He said if you consumer this three to five days per week, you will make a big difference to your health.
