These healthy overnight oats are a quick and nutritious breakfast/snack which will keep you satisfied and prevent overeating in the day, boost brain function, as well as lower blood sugar and cholesterol levels. By soaking the oats overnight, you will notice they are extra creamy and sweet.
The recommended toppings will provide additional health benefits such as protein (nuts and seeds), antioxidants (berries) and gut loving probiotics (yoghurt).
Serves 1; 375-gram jar
Ingredients:
| ½ cup | Oats (gluten free if necessary) |
| 1 ¼ cup | Milk of your choice^ |
| 2 tbsp | Chia seeds |
| 1 tbsp | Hemp seeds |
| 1 tbsp | Natural raisins (optional)* |
| 1 tbsp | Maple syrup (optional) |
| â…“ tsp | Cinnamon (optional) |
| Optional Toppings: natural yoghurt, berries, banana, nuts and seeds |
Tips: Adjust the milk/oats ratio to achieve your desired thickness.
Using a sealable jar allows you to take your (or the kids) oats with you for those rushed days.
Directions:
1. Add oats (gluten free if required) to a 375-gram (bigger if adding extras) jar.
2. Add chia seeds, hemp seeds, raisins, maple syrup and cinnamon then fill with your choice of milk.
3. Close the container/jar and place in the fridge for at least 2 hours.
4. Eat cold or heated and top with extras such as natural yoghurt, banana slices, blueberries, nuts and seeds, peanut butter and coconut nectar/maple syrup.
^Plant based milks work wonderfully in overnight oats. Recommendations: 1) Best flavour goes to Bonsoy soy milk and 2) Healthiest option goes to Vitasoy Protein Plus soy milk with no added sugar or oil.
*Natural raisins contain no added sugar or oil and can be found in your local ‘Source Bulk Foods’ store.
Check out Superfood Snacking – Healthy Breakfast Ideas, for more recipes.
By Dominique Scott; @kindprogression
Nutrition & Wellness Expert, PhD in Mental Health
