40g rolled oats
100g low fat yoghurt (I like to use 0% Greek yoghurt)
150ml semi-skimmed milk
1 portion of fresh fruit (eg. An apple, a handful of berries or ½ a banana)
1tbsp/0.5 oz nuts or seeds
½ tsp cinnamon (optional)
Think of ‘overnight oats’ as the summer version of porridge or as Bircher Muesli just by a different name. This recipe is a great nutritionally balanced way to start your day – you get a serving of fruit, calcium-rich dairy, healthy fat from the nuts and satisfying, fibre rich oats all in one bowl! If, like me, you find you are particularly sore and stiff in the morning, it’s great to know that there is a healthy breakfast all ready and waiting for you in the fridge.
You can make up a few portions of the oat, yoghurt and milk base and store it in the fridge for up to three days. Try varying the fruit, nuts, seeds and flavourings you add. I’ve given you the basic recipe ‘blueprint’ alongside some suggested combinations.
In a serving bowl, mix together the oats, yoghurt and milk. Cover and refrigerate overnight or for at least four hours.
When ready to eat, add in the fresh fruit, nuts or seeds and dried fruit.
Classic Apple – add a grated apple and 1 tablespoon of mixed seeds
Utterly Nutty – add half a banana, 1tbsp peanut or almond butter and 1tbsp chopped dates
Tropical Treat – use half a banana, 1tbsp dried coconut and 1tsbp chopped dried mango or pineapple
Berry Burst – add thawed mixed frozen berries, 1tbsp chia seeds or flax seeds
‘Bakewell Tart’ – add fresh cherries and 1tbsp flaked almonds
|Nutritional values for 1 serving (based on the Classic Apple recipe)|
|Food Group||Food item|
|CEREALS||Porridge, including homemade|
|EGGS AND DAIRY||Semi/skimmed milk|
|EGGS AND DAIRY||Low fat yoghurt or fromage frais|