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September 29, 2019

How to Make: Overnight Oats

Overnight Oats

Overnight oats is my go to breakfast and it should be yours too.

It tastes delicious, you can make it in advance AND it’s good for you.

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I thought so.

What are Overnight Oats?

Overnight oats is a way to prepare oats/oatmeal without cooking it.

Instead of cooking your oats in the microwave or on the stove you just soak the oats in milk.

How easy is that?!

Health Benefits of Oats

Oats are so good for you. They’re a great source of dietary fibre and are very filling. Overnight oats is the perfect thing to eat in the morning to keep you full all the way to lunch.

Oats contain many important minerals, including manganese, phosphorus and magnesium. They’re also a source of some B Vitamins.

Apple, Chia + Walnut Overnight Oats Ingredients:

  • Oats: Rolled oats give the best consistency, quick oats will get a little mushy. Use gluten free oats if desired.
  • Chia seeds: These little seeds are nutritional powerhouses. Especially important for vegans as they contain a form of Omega 3 (ALA).
  • Milk: I’ve used my homemade almond milk in this recipe but you can use any milk you like. Can be made with a 50/50 blend of water and milk or even yoghurt if preferred.
  • Walnuts: Walnuts are high in antioxidants. They’re rich in healthy fats including an amount of Omega 3 (ALA). They are a source of copper, folic acid, phosphorous, B6, manganese and vitamin E.
  • Apple: Grated apple adds a delicious flavour and some natural sweetness.

TIPS:

  • Add seeds or nuts before you soak or as toppings before you eat.
  • Dried or fresh fruit can also make a great addition.

I’ll let you in on a little secret.

I often make my overnight oats in the morning and eat them about an hour later. I don’t really recommend this method. They don’t get quite as creamy in this short a time but it is a handy hack if you forgot to prepare your healthy breakfast the night before.

If you’re short on time, you can pack them in a jar or a lunch box to bring them to work with you.

Overnight Oats

Overnight Oats

Yield: 2 servings
Prep Time: 5 minutes
Additional Time: 1 hour
Total Time: 1 hour 5 minutes

Chia, apple + walnut overnight oats. A simple, healthy breakfast that's quick to prepare.

Ingredients

  • 1 cup oats
  • 2 tbsp chia seeds
  • 1/4 cup chopped walnuts
  • 1/2 green apple (grated) 
  • 1 cup almond milk

Toppings

  • 2 tbsp chia seeds
  • 3-4 walnuts

Instructions

  1. Add dry ingredients to a bowl.
  2. Add milk until combined.
  3. Stir in grated apple.
  4. Leave to soak for a few hours or overnight.
Nutrition Information:
Yield: 2 Serving Size: 1
Amount Per Serving: Calories: 474 Total Fat: 26g Saturated Fat: 3g Trans Fat: 0g Unsaturated Fat: 22g Cholesterol: 0mg Sodium: 12mg Carbohydrates: 51g Net Carbohydrates: 0g Fiber: 15g Sugar: 9g Sugar Alcohols: 0g Protein: 13g
Nutritional information is an estimate and is provided for information only.

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