TIME-SAVING
OVERNIGHT OATS
V
VEGAN FRIENDLY
A time-saving breakfast packed full of protein, and fibre.
Preparing meals that you enjoy, ahead of time, is a great tried and tested strategy to nourish yourself with food that actually energises you, instead of just eating whatever food is first available, and often too much of it!
​
Overnight oats are a fantastic healthy eating hack. I especially like them for my workout days as oats are high in protein, and a great slow release energy carbohydrate, with plenty of fibre, meaning they won’t give you any dramatic drops in energy like many processed foods.
​
Even better, they only take a few minutes to prepare, and you have a nutritious and delicious breakfast ready for the next morning. You can even prepare 2 to 3 at a time so breakfast is covered for a few days with minimal effort.
Difficulty Level: Super easy
​
METHOD:
​
-
In a mixing bowl, add all of the ingredients
​
-
Mix
​
-
Put them into a glass
​​
-
Then just whack it in the fridge and let those oats absorb the juicy goodness
​
-
That’s it! Super simple and downright delicious
Preparation Time: 5 minutes
INGREDIENTS:
​
-
1/3 cup of old fashoned oats/rolled oats (other varieties of oats just turn mushy!)
​
-
Milk- dairy or non-dairy
-For a thick mixture, use 1/2 cup
-For more creamy, use 2/3 cup
​
-
1 tablespoon of chia seeds (these are optional but worth adding if you can I promise)
​
-
Handful of mixed, fresh fruits for topping
​
​
​​
​
​
Makes: 1 portion
You can eat it at home, or prepare for a day ahead by making it in tuppawear, and taking it with you to work- It doesn’t look as glamorous in the tuppawear, but it still tastes damn good!
HOT TIP:
FUN ALTERNATIVES:
Here are a few fun additions to recipe that I hope you'll try as well. Each can be done separately, or feel free to experiment by mixing and matching
​
CHANGE THE LIQUID:
-
You can have a lot of fun with this recipe, just by switching the milk for other liquids. Of course non-dairy alternatives are great like soy, coconut, almond, and even rice milk.
-
You can also try juice. This works incredibly well when you want tsoemthing a little more zingy. I personally love freshly squeezed orange juice, but you could also try pineapple, or even cranberry.
-
You can of course try water instead of juice or milk. It’s a little bland, but good to remember when you just want to keep it simple!
-
Try substituting the oats for a muesli
​
CHANGE THE BASE:
-
For a Christmas version, use a milk base, and then add raisins and cinnamon, and a ¼ teaspoon of grated nutmeg
-
A generous teaspoon of cocoa powder can really bring all of these versions alive for a rich taste, that is super healthy and packed with antioxidants- The fruit version with orange juice becomes a fantastic chocolate orange breakfast, while the milk version is like a creamy desert
-
Honey (add to your taste)- another great natural sweetener which is especially handy when the fruit version is a little too tart and it needs smoothing out.
