‘I just don’t have the time in the morning’ – this is all too familiar, I hear this phrase from so many of my clients. It should not be new information that breakfast is the most important meal of the day, yet so many people skip this meal or rely on high sugar, high salt, processed breakfast cereals.

Overnight oats provides an easy solution; prepare your breakfast the night before and it is ready to eat within seconds the next morning. You can even make your oats in a jar so you can take it with you to work.

Oats are a great choice for breakfast because they are high in fiber and the sugar content is less 1g per 100g. Oats also have great heart protective benefits, their high content of soluble fiber, particularly the type called beta-glucan can help lower LDL cholesterol. Oats also contain a unique antioxidant compound called avenanthramides, which help prevent free radicals from damaging LDL cholesterol, which reduces risks of heart disease.

 

BASIC ESSENTIALS FOR OVERNIGHT OATS:

Oats: Choose the steel cut or old fashioned oat varieties as over the quick cooking or instant oats.

Liquid: Plain Yoghurt / Milk / Nut Milk (if you cannot tolerate dairy)

Spice or Flavour: Cinnamon / Unsweetened Cocoa Powder / Xylitol or Stevia (only if you need to sweeten the oats)

Healthy fat & protein: Nut Butter / Nuts

Fruit: Frozen Berries / Apple / Strawberry etc

Overnight Oats 4 Ways:

Mixed Berry Oats
 
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Recipe type: Breakfast
Serves: 1 serve
Ingredients
  • 2 -3 tbsp raw oats
  • 2 tbsp plain yoghurt
  • 1 tsp xylitol
  • ½ - 1 cup frozen berries
Instructions
  1. Add 2 - 3 tbsp raw oats in a jar - oats generally swell to double in size.
  2. Mix oats with yoghurt until sufficiently covered, 2 tbsp should be enough.
  3. Add 1 tsp xylitol and mix through.
  4. Add ½ - 1 cup frozen berries on top of oats.
  5. Seal jar and place in fridge overnight.
Apple Cinnamon Overnight Oats
 
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Recipe type: Breakfast
Ingredients
  • 2 - 3 tbsp raw oats
  • ½ cup milk
  • 1 tsp xylitol
  • 1 tsp cinnamon
  • ½ apple
  • 1 tbsp nuts
Instructions
  1. Add 2 -3 tbsp raw oats to your bowl
  2. Cover oats with about ½ cup milk
  3. Add 1 tsp xyiltol and 1 tsp cinnamon.
  4. Stir until cinnamon and xylitol completely mixed with oats.
  5. Place oats in fridge overnight.
  6. The next morning top oats with finely chopped apple and nuts
Banana Nut Oats
 
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Ingredients
  • 2 - 3 tbsp raw oats
  • ½ - 1 cup unsweetened almond milk
  • 1 tsp xylitol
  • 1 – 2 tsp almond butter (any nut butter)
  • ½ small banana
  • ½ fresh medjool Date
Instructions
  1. Add 2 -3 tbsp raw oats to your bowl
  2. Cover oats with about ½ – 1 cup almond milk
  3. Add 1 tsp xyiltol and 1 – 2 tsp nut butter.
  4. Stir until nut butter completely mixed with oats.
  5. Place oats in fridge overnight.
  6. The next morning top oats with finely sliced banana and dates
Notes
This is quite a high carbohydrate option because of the added banana and date. Combined with protein and healthy fat from the nut butter this would make a good post exercise breakfast.
Strawberry Chocolate Oats
 
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Recipe type: Breakfast
Ingredients
  • 2 - 3 tbsp raw oats
  • ½ – 1 cup milk
  • 1 tsp xylitol
  • 1 tsp unsweetened cocoa powder
  • 2 -3 strawberries
  • 1 tbsp nuts
Instructions
  1. Add 2 -3 tbsp raw oats to your bowl
  2. Cover oats with about ½ – 1 cup milk
  3. Add 1 tsp xyiltol and 1 tsp cocoa powder
  4. Stir until cocoa powder and xylitol completely mixed with oats.
  5. Place oats in fridge overnight.
  6. The next morning top oats with chopped strawberry and nuts
Notes
This makes a really good replacement for children’s high sugar chocolate flavoured breakfast cereals. If your child loves their chocolate breakfast cereals try this as a much healthier replacement.

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xx Stacey

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