Are you looking for a breakfast option that is nutritious and convenient? Look no further than overnight oats! This simple and versatile dish can be prepared ahead of time, making it the perfect breakfast idea for those busy mornings. Overnight oats are typically made with ingredients like rolled oats, milk, Greek yoghurt, chia seeds, and a variety of flavourings like vanilla extract or sweeteners such as honey or maple syrup. This perfect combination of ingredients creates a healthy meal, rich in complex carbohydrates, protein, healthy fats, fibre, vitamins and minerals.
Key Ingredients
- Oats: Whole rolled oats have been used in this recipe – instant or steel-cut oats are not suitable for this recipe. Oats are rich in essential vitamins and minerals and are an excellent source of dietary fibre important to keeping us fuller for longer. 1
- Yoghurt– A low-fat vanilla yoghurt has been used. Alternatively, a low-fat Greek yoghurt with a few drops of vanilla extract and some natural sweetener can be used. Yoghurt is an excellent source of protein and calcium. It is recommended to choose one with little or no added sugar and one that contains beneficial probiotics.2
- Milk– Unsweetened Almond Milk has been used for this recipe. Choosing one high in Calcium is recommended.3
- Chia Seeds: Whole Black and White chia seeds have been used in this recipe, although any type can be used. Chia Seeds are a highly nutritious food, rich in vitamins and minerals, antioxidants and high in fibre. Research has shown that they may improve cholesterol and because of their high fibre content may aid in weight loss.4
- Honey – Honey has been used as a natural sweetener for this recipe, however, maple syrup could be substituted.
- Berries– Strawberries and blueberries have been used in this recipe but any fruit can be substituted. Berries are an amazing source of antioxidants, and fibre and contain important vitamins and minerals such as Vitamin C.5
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Mixed Berry and Vanilla Overnight Oats
Ingredients
- 1/4 cup Rolled oats (old-fashioned oats)
- 1/2 cup Almond Milk (unsweetened)
- 1/2 cup Low-fat Vanilla Yoghurt
- 2 teaspoon Chia seeds
- 1/4 tsp Cinnamon
- 1/2 cup Berries
- 1 tsp Honey (maple syrup or sweetener of choice)
Instructions
- Mix together, the oats, milk, yoghurt, chia seeds, and cinnamon in a jar or container, refrigerate for at least 4 hours or overnight, and enjoy topped with fresh berries and a drizzle of honey.
Nutrition
Please Note: Nutrition Values are approximate only. They may vary according to which brands of food are used.
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