If you’re searching for a simple way to settle your stomach before bed, the Oats + Apple Gentle Gut Night Shake could be just what you need. This creamy blend isn’t just tasty—it’s packed with ingredients that work together to support your digestion and help you unwind. Wondering how this night shake comes together, and why it’s become a favorite for those looking for restful nights? Let’s break it down step by step.
Ingredients List
- 1/2 cup rolled oats
- 1 medium apple, peeled, cored, and chopped
- 1 cup milk (dairy or any plant-based alternative)
- 1 tablespoon honey or maple syrup (optional, for sweetness)
- 1/2 teaspoon ground cinnamon
- 1/2 teaspoon vanilla extract
- 4-5 ice cubes
- Pinch of salt
Equipment & Prep Needed
- Blender: For blending all ingredients into a smooth shake.
- Knife: To peel and chop the apple.
- Cutting board: For safely slicing fruits.
- Grater (optional): If you prefer grated apple for a finer texture.
- Measuring cups/spoons: To measure oats, milk, and any sweeteners.
- Jar or bowl: For soaking oats overnight.
- Spoon: For stirring ingredients before blending.
Prep Steps:
- Peel (optional) and chop or grate the apple.
- Measure out the oats and soak them in milk or water in a jar/bowl overnight in the refrigerator.
- In the morning, combine soaked oats, apple, and other ingredients in the blender and blend until smooth.
How to Make It
Step 1: Gather Your Ingredients
Collect all the items you’ll need: 1 apple, 1/2 cup rolled oats, 1 cup milk (or any milk alternative), 1 tablespoon honey (optional), and a pinch of cinnamon. Make sure you also have a blender ready.
Step 2: Prepare the Apple
Wash the apple thoroughly. Core it and cut it into small chunks. You can leave the skin on for extra fiber, or peel it if you prefer a smoother texture.
Step 3: Soak the Oats
Place the rolled oats in a bowl and add a little water or milk to cover them. Let them soak for about 5-10 minutes to soften them up. This makes blending easier and helps create a creamier shake.
Step 4: Blend Everything Together
Add the soaked oats, apple pieces, milk, honey (if using), and cinnamon into the blender. Blend until the mixture is smooth and creamy. If the shake is too thick, add a splash more milk to reach your desired consistency.
Step 5: Serve and Enjoy
Pour the shake into a glass. You can sprinkle a little extra cinnamon on top if you like. Enjoy your oats and apple night shake right away, while it’s fresh and cool!
Serving & Storage Tips
Oats and Apple Night Shake is best served cold, making it a revitalizing and soothing beverage, especially before bedtime. For ideal enjoyment, chill the shake in the refrigerator for at least 30 minutes before serving, or blend with a few ice cubes for extra coolness.
You can enjoy this shake on its own as a light, nutritious nighttime snack or pair it with a few whole-grain crackers or a handful of nuts if you prefer a more filling option.
To store any leftovers, pour the shake into an airtight glass or BPA-free plastic container or a mason jar with a secure lid. Refrigerate promptly—Oats and Apple Night Shake stays fresh for up to 24 hours in the fridge.
Before drinking leftover shake, give it a good shake or stir, as some separation may occur. Avoid leaving the shake at room temperature for extended periods, as the dairy (or plant milk) and fruit can spoil quickly.
For best results, don’t freeze, as the texture may become unpleasant when thawed.
Health Benefits
Oats:
- Rich in soluble fiber, which aids digestion and helps regulate bowel movements.
- Slow-burning carbohydrates provide steady energy.
- Contain beta-glucan, which supports heart health and lowers cholesterol.
- Packed with minerals like magnesium and phosphorus for metabolism and bone health.
Apples:
- High in dietary fiber, supporting healthy digestion and gut health.
- Good source of vitamin C, which boosts immunity and promotes skin glow.
- Natural antioxidants help fight free radicals and reduce inflammation.
- Low in calories, making them good for weight management.
Milk (or Dairy Alternative):
- Provides calcium and vitamin D for strong bones and teeth.
- Offers protein for muscle repair and energy.
- Contains B vitamins that boost metabolism and energy production.
- Supports skin health due to its vitamin A content.
Honey (if used):
- Natural sweetener with antioxidants that protect the body from oxidative stress.
- Has antibacterial properties that support immune health.
- Provides quick energy due to its natural sugars.
Cinnamon (if used):
- Helps regulate blood sugar levels.
- Contains anti-inflammatory and antioxidant compounds.
- May boost metabolism and improve insulin sensitivity.
Combined, these ingredients make a nourishing shake that supports digestion, energy, metabolism, and skin health.
Variations & Add‑Ons
Here are some easy ways to switch up your Oats and Apple Night Shake:
- Nutty Boost: Add a tablespoon of almond butter or peanut butter. This gives the shake a richer, creamier texture and a subtle nutty flavor. It also increases the protein and healthy fat content—helpful for overnight satiety.
- Berry Twist: Swap half the apple for a handful of frozen berries (like blueberries or strawberries). This adds a tangy freshness and extra antioxidants. Plus, it gives the shake a beautiful color.
- Spiced Comfort: Sprinkle in a pinch of cinnamon, nutmeg, or cardamom. These spices enhance the apple’s natural sweetness. They can also promote relaxation before bed.
- Greens Upgrade: Toss in a handful of spinach or kale. The taste remains mild, but you’ll get a boost of fiber and micronutrients. This makes it a perfect stealthy nutrition upgrade.
Feel free to mix and match these ideas to suit your taste and nutritional needs!
FAQs
1. Can I use frozen apples or oats in the night shake?
Yes! Frozen apples work well and can make your shake extra creamy and cold. Use rolled oats—no need to freeze them.
2. What’s the best time to drink this shake?
Enjoy it 1–2 hours before bedtime. Its fiber and nutrients can help you feel satisfied and relaxed.
3. Is it okay to drink this shake every night?
Absolutely, if you don’t have allergies or intolerances. The shake is healthy and safe for daily consumption.
4. Can I add other ingredients like nuts or seeds?
Yes, adding chia seeds, flaxseeds, or a few nuts boosts nutrition and keeps you fuller longer.
Expert Tips
- Soak oats in milk or water for 10 minutes before blending for a smoother texture.
- For more sweetness, add a touch of honey or a date.
- Use plant-based milk for a dairy-free version.
Tips
1. Ideal Time to Drink
The best time to enjoy an Oats and Apple Night Shake is about 30 minutes before bedtime. This timing allows your body to benefit from the fiber and nutrients overnight, potentially supporting better digestion while you sleep.
2. Daily Usage Guidelines
It’s generally safe to consume this shake daily, especially if it fits well with your dietary needs. However, moderation is key—one serving per day is sufficient for most people.
3. Empty Stomach vs. With Food
Drinking the shake on an empty stomach in the evening is ideal, as it may help promote overnight digestion and satiety. Having it with or after a heavy meal could make you feel too full or uncomfortable at night.
4. Cautions and Contraindications
People with oat or apple allergies, certain digestive conditions like IBS, or those on low-fiber diets should avoid this shake or consult a healthcare provider first. Diabetics should monitor their blood sugar response, and it may not be suitable for very young children without adjusting the portion size.
5. Timeline for Visible Results
Most people notice benefits such as reduced bloating or improved digestion within 3–7 days of regular nightly consumption. Increases in energy or other longer-term wellness effects may become more noticeable after 2–3 weeks.
Conclusion
Wind down your day with the Oats + Apple=Gentle Gut Night Shake. It’s quick to make, easy on your stomach, and packed with nutrients to help you relax and support your digestion. With just a handful of ingredients, you’ll enjoy a naturally sweet, comforting drink that’s perfect before bed. Give it a try tonight—you might just find it becomes your new favorite nighttime ritual for a calm mind and a happy gut!
