PLUS: How to Make the Best Overnight Oats!

Jill-Ann Ouellette
March – April 2025 • Vol 4, No 15

These cold, windy, late-winter days often lead one to stay inside and stay warm, unless you are a hardcore winter sports buff, then this region of the country beckons you outdoors. Who doesn’t like to warm up with a cozy bowl of oatmeal with a cup of cocoa or tea on the side?

My husband likes to make a big batch of oatmeal to ensure a few extra leftover bowls—which always get gobbled up. Our batch starts with fresh chopped apples, cinnamon, and dried cranberries or raisins boiled in water (with a pinch of salt and possibly a dash of olive oil). Next, we add the whole, rolled oats and mixed nuts. We bring it briefly back to a boil, stirring so it doesn’t stick to the bottom, then let the liquid soak up off the heat for five minutes. Then into the bowls it goes! I prefer a touch of brown sugar and a dash of cream in my bowl. My hubby likes Greek yogurt and honey atop his.

If you’re a health nut, you may know this already, but for those who don’t, the quality of your whole oats is very important. Before you pledge to have a bowl of oatmeal every day in the name of heart health, there can be a downside.

Oats can contain glyphosate, the weed killer in Roundup. Monsanto first sold glyphosate to growers in 1974. Glyphosate has been linked to severe health problems. Conventional growers use glyphosate widely on crops just before harvest to dry them out. This is bad for the environment and bad for consumers! The health risks of glyphosate include: liver and kidney damage, endocrine and reproductive issues, digestive issues, possibly cancer [webmd.com], and neurological damage [neurosciencenews.com].

On the positive side, glyphosate levels in oats have been decreasing in recent years. But, don’t just think of whole oats, consider the common use of oats in processed foods—like so many cold breakfast cereals, granola/ snack bars, even oat milk. Glyphosate does not belong in foods that children and adults eat every day!

Back in 2018, the Environ-mental Working Group (EWG) found glyphosate levels in oat products ranging from 0 to over 2,800 parts per billion (ppb). Tests were conducted on non-organic, conventional oats. They led an advocacy campaign to stop the use of glyphosate for farming. Several companies, including Kellogg’s, pledged to not buy from growers using this technique.

In 2023, the EWG found that glyphosate levels in oat products were lower, with some samples having undetectable levels. In addition to EWG’s campaign, there was the pandemic-related supply-chain issues and price increases that may have led to reduction in the use of glyphosate.

What brands of oats that contain glyphosate should you avoid? Both Quaker Old-Fashioned Oats and General Mills oat products have been found to have high levels of glyphosate.

How can you reduce your exposure to glyphosate in oats? Choose organic oats and look for glyphosate-free oat products. They are costlier, but your health is priceless!

Here are some healthier options: Back Roads Oats, Seven Sundays, Healthy Traditions, Avena Foods, Almond Cow, Laird Superfood, Red Tractor Foods, MUSH foods, and of course, the organic options—Nature’s Path, Simple Truth, Kashi, Cascadian Farm, and 365 brands.

As always, read the food labels when buying processed foods. Beware of oats that don’t advertise  they are glyphosate-free. Here in the U.S., a certified product must contain no glyphosate residues (less than .01 ppm) as tested in a third-party lab. (Other parts of the world often have a higher threshold standard.)

Be a wise consumer and protect your health by reading those labels more closely and choosing healthier oats and oat products!

How to Make the Best Overnight Oats

With warm, summer weather approaching, it’s time to change up your breakfast routine. Many folks switch from hot coffee to iced… How about swapping that warm bowl of oatmeal for a pre-packed jar of refreshing, creamy overnight oats?

Overnight oats are the easy, healthy breakfast you’ll always feel good about eating. Remember, choosing organic makes this morning ritual safer and healthier (by reducing potential exposure to pesticides). Oats are high in protein and fiber, which will keep you full throughout the morning. In a 2022 groundbreaking study, it revealed that oats may hold the key to reducing chronic inflammation, a major contributor to cardiovascular disease. How, you ask? Well, oats contain 3 grams of B-Glucan, which improves low-density lipoprotein (LDL) cholesterol levels and reduces cardiovascular risk directly. It’s great that they taste great and are great for you! Plus, they’re perfect for taking on-the-go. Here’s a formula for making the best overnight oats every time.

Unlike a bowl of warm oatmeal, overnight oats are meant to be eaten cold, straight from the refrigerator. They are soaked in milk and yogurt overnight (or non-dairy alternatives), which gives them a soft, texture that you’ll find ultra-creamy and subtly sweet. In the morning, you can add your favorite toppings, such as fresh or dried fruit, nuts, seeds, or nut butters.

Overnight oats are simple to make, taking no more than five minutes of prep. You can throw a batch together during your weekend meal prep, making four grab-and-go breakfasts to eat throughout the week (the oats last about four days in the fridge). You can also scale this recipe down to make single servings.

Base Ingredients

1. Old-fashioned rolled oats. Old-fashioned rolled oats are the best choice for overnight oats. They soak up the liquid overnight, leaving you with a creamy (not mushy) texture. (Save the steel-cut and quick-cook oats for another time.)
2. Milk: You can make overnight oats with any kind of milk—dairy or non-dairy. If using non-dairy milk, it’s best to stick with an unsweetened version.
3. Greek yogurt: Greek yogurt makes overnight oats more filling and gives them a super-creamy texture. To make the oats vegan, swap in an equal amount of your favorite dairy-free yogurt.
4. Chia seeds: While chia seeds are an optional ingredient, they add a boost of fiber, protein, and omega-3s. The seeds plump as they soak, giving the oats a thicker consistency.
5. Flavorings: This part makes your oats taste really good. A shake of Ceylon cinnamon is a classic add-in; maple syrup or honey, add a hint of sweetness, and a pinch of kosher salt is necessary for a balanced flavor.

Memorizing a simple ratio will have you making them without a recipe in no time. Use equal parts old-fashioned (organic is best) rolled oats and milk, plus half as much yogurt. For example, the recipe below calls for 2 cups rolled oats, 2 cups milk, and 1 cup yogurt. From there, you can add whatever toppings you prefer (more on those below).

Overnight Oats Recipe

Yield: Serves 4, Prep: 5 minutes

• 2 cups old-fashioned rolled oats
• 2 cups dairy milk or unsweetened non-dairy milk
• 1 cup plain Greek or non-dairy yogurt
• 3 tablespoons maple syrup or honey
• 1 tablespoon chia seeds (optional)
• 1/4 teaspoon ground cinnamon
• 1/4 teaspoon kosher salt
• Optional toppings: fruits, nuts, seeds, nut butter

Instructions:

1. Place all the ingredients in a large bowl.
2. Stir together until well combined.
3. Cover and refrigerate overnight. You can divide the oats into individual jars at this point if desired. Cover and refrigerate for at least 4 hours, preferably overnight.
4. Stir before serving with desired toppings.

While you can certainly eat them as is—just give the bowl a good stir, first. This breakfast is even better with toppings. Fresh fruit, dried fruit, nuts, seeds, and nut butter are all fair game. Keep in mind that nut butters, dried fruit, some fresh fruit (like blueberries, apples, and citrus) can be added before the overnight soak. You’ll want to wait to add delicate or crunchy toppings, such as nuts, seeds, and toasted coconut, until the morning you plan to eat them.

Overnight oats are great to serve your young ones before a school day, for anyone on the go, or just because they are delicious. Give them a try!