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overnight oats.

Updated: Apr 27

four ways. four steps. it couldn't be easier...


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This easy ‘grab and go’ breakfast alternative is nutritious and healthy, yet satisfyingly creamy and indulgent. The perfect breakfast to fuel your morning workout and leave you feeling full of energy for whatever the day will throw at you. Step aside cereal and toast...

Breakfast can become a boring and repetitive meal, something that first thing in the morning you just fall into habit of reaching for the same thing everyday.


It’s especially important to make sure that we are getting the right nutrition for our bodies when we are feeling low or stressed; this overnight oat recipe is packed full of fibre, protein, vitamins and minerals to help stabilise your mood and blood sugar levels, helping to keep your body on top form in difficult times (especially with the Covid-19 current situation!). A proper breakfast should also steer you away from reaching for that 10am sugar fix!

These overnight oats do require some sort of forward planning as they need to be made in advance to allow the oats the maximum time to absorb all the yummy additions, but once made are a really quick, easy AND healthy breakfast. They can also pretty much be tailored to your tastebuds in whichever way you want, meaning that they don't have to be the same everyday. Below I have given an example of 4 different flavours - these are some of my top favourites but there are so many more to try! Once you get the hang of the base recipe and start to make it more often you will soon know what you like and get a feeling for how much of each spice or flavouring you want to put in.



A great way to prepare these oats is to reuse empty jars (any size or shape) as you can use the lid to cover overnight. Reusing an old jar is not only a great way to repurpose those old jars that you would ordinarily put in the recycling bin but it also means you can shake the ingredients inside without having to stir! In the morning, you can either eat straight out of the jar or empty the contents into a bowl.


It's so easy if you are in a hurry to take the jar straight out the fridge to eat on the train to work or at work after your morning workout!

Basic Recipe Ingredients


3tbsp oats - I use jumbo oats as these absorb the milk better.

1/2 -1tsp chia seeds

1tsp milled linseed or flaxseed

1/4 tsp cinnamon

1/4 tsp ground ginger

pinch of salt

125ml milk of choice - almond milk works really well!

2 tsp maple syrup or honey


1. Basic oats:

Simply top with a dollop of yoghurt, some sliced banana, blueberries and some nuts or seeds for a bit of crunch!


2. for Banana and Coconut oats add:


  • 1/2 banana sliced or mashed

  • 1tbsp dessicated coconut

Top with a dollop of yoghurt, the remaining sliced banana and some toasted coconut flakes or nuts! - for an added boost stir through a spoonful of peanut butter or chocolate spread!


3. for Carrot Cake oats add:


  • 2tbsp grated carrot (approx 1/3 carrot)

  • 1tsp mixed spice

  • 1 tbsp raisins

Top with a dollop of yoghurt and some toasted pecans or walnuts!


4. for Berry Bakewell oats add:


  • 2tbsp frozen berries - I used raspberries

  • 1 large tbsp almond butter

  • 1/2 tbsp ground almonds

Top with a dollop of yoghurt, some fresh or frozen berries and some toasted almonds!


Method


  1. Combine all base ingredients other than milk and maple syrup in a jar, glass or bowl and stir well until fully combined. If making any of the flavoured options, add the extra ingredients and give another stir.

  2. Add maple syrup and milk and stir through.

  3. Cover your oats and place in fridge for at least 2 hours or overnight.

  4. Take out of fridge in morning or for a snack, top with your topping of choice and enjoy!


Optional: Add a drizzle of maple syrup or honey if you want to add a bit more sweetness. 





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© 2020 by kate elizabeth.