Overnight Oats: Spermidine-rich breakfast #3

Sunday evening and the weekend is almost over … To get a good start into the week and make the Monday morning a bit more bearable, we are already preparing breakfast for tomorrow: Over Night Oats (ONOs) – Oatmeal soaked overnight – are deservedly a trend food, because they are very healthy, look pretty and, above all, they taste good!


In the evening, mix in a cereal bowl 60 g of oatmeal with 150 ml oat milk (you can also use cow’s milk, almond milk, ect.). In the variant with cocoa and coconut, add 1 tsp dark cocoa powder, 1 tsp sweetened cocoa and 1 tbsp coconut flakes. The bowl is covered with a plate and placed on the breakfast table. Other ingredients which are then added fresh in the morning, can (if they are not kept in the refrigerator) already be set on the table, so you have as little work as possible the next morning.

To make the ONOs especially spermidine-rich, I add 1 tbsp of wheat germ. You should do this only in the morning, because the spermidine (which is well attached to other cell compartments) otherwise dissolves overnight and unfolds its taste … and in the case of spermidine (nomen est omen), this is not recommended.

Top with everything your heart desires. For spermidine-rich ONOs, nuts & seeds and fruits should not be missing.

Dark cocoa ONOs with banana and coconut

We have topped with raisins, pine nuts, chestnuts (are also nuts and therefore rich in spermidine), banana, almonds and coconut flakes.

Bright ONOs with apple, nuts and yogurt

We have topped with dried cranberries, quince marmalade, yogurt, nuts, apple pieces, flaxseed and honey.

Ingredients bright ONOs (1 portion)

  • 60 g of oatmeal
  • 150 ml oat milk (or similar)
  • 1 tbsp wheat germ (stir in)
  • 1tbsp linseed
  • 1/2 apple in pieces
  • 3 tbsp nuts (hazel, walnut, almonds)
  • 4 tbsp yogurt
  • 1 tbsp quince marmalade
  • 1 tbsp dried cranberries
  • 1/2 tsp honey (over yogurt and nuts)

Ingredients dark ONOs (1 portion)

  • 60 g of oatmeal
  • 150 ml oat milk (or similar)
  • 1 tsp dark cocoa powder
  • 1 tsp sweetened cocoa
  • 1 tsp coconut flakes
  • 1 tbsp wheat germ (stir in)
  • 1 tsp raisins
  • 1 tsp pine nuts
  • 1/2 banana (sliced)
  • 1 tbsp almonds
  • 1 tbsp chestnuts
  • 1 tsp of coconut flakes

A cup of coffee for me and a milk for Lotti and Flori.

…. Whereby for me only the coffee remained, because the children ate everything 😉

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