Overnight Groats: No-Cook Breakfast Recipe for Macular Degeneration

Groats are whole-grain oats (before slicing to make steel cut oats, or rolling to make oatmeal). They contain slowly digested carbohydrates to provide extended energy, and are high in soluble fiber that is a prebiotic and can help with lowering LDL (bad) cholesterol, which may decrease your risk of heart disease.  The soluble fiber in groats also increases a sense of fullness and satiety, which may help prevent hunger spikes. Oats (and groats) are the main dietary source of powerful antioxidants, called avenathramides, which have anti-inflammatory, anti-itch, and anti-irritant activities, reduce plaque formation in arteries, and may also lower blood pressure.

Here’s a breakfast recipe for macular degeneration that requires no cooking at all, just a small container with a lid and a refrigerator.  By adding your choice of milks, sweeteners, spices and condiments, you can increase the nutritional benefits of groats. 


  • 1/2 cup oat groats
  • 1 cup milk (your choice of cow, sheep, goat, almond, soy, oat, etc.)
  • Sweetener to taste (your choice of raw sugar, honey, maple syrup, etc.)
  • Spice to taste (your choice of cinnamon, nutmeg, etc.)
  • Nuts, fruits, dried fruits of your choice to taste.
  1. Place 1/4 cup groats in a jelly jar or small mason jar.  Add twice the amount of milk (1/2 cup).  Stir to mix, place a lid on the container and let sit in a refrigerator overnight, or for at least eight hours. The ratio should always be twice the amount of milk to groats.
  2. Remove from the refrigerator, and add spices, sweetener, and fruits/nuts of your choice. Enjoy!

Nutritional Profile

Serving size: 1/4 Cup dry groats (without milk, sweetener, spices, fruits, nuts)
Calories: 160
Protein: 7 g
Fiber: 4 g
Fat (total): 3 g
Saturated fat: 5 g
Carbohydrates (total): 28 g
Sugars: 1 g

View this recipe being prepared in the Eat Right for Your Sight Breakfast Episode