Overnight Oats
Planning ahead is key to success and having a delicious healthy breakfast waiting for you each morning will set yourself up for the day in the best way. This recipe is one of our favourite go-to breakfast options. It can be prepared in a few minutes the night before or made in a larger batch and kept in the fridge for the week. Our version of overnight oats provides a good mix of protein, fibre and healthy fats to keep you feeling satisfied throughout the morning and is a great option to have before training. It also offers a variety of important fibres and nutrients to maintain a happy gut and healthy heart.
key power ingredients in this recipe:
Rolled oats: This versatile whole grain contains large amounts of ‘Beta-glucan’ a type of fibre which is linked to healthy gut bacteria, lowering LDL ‘bad’ cholesterol, maintaining stable blood sugar levels and helping to slow digestion and control appetite. Oats are a low GI carbohydrate so provide a sustained energy release across the day. They also offer high amounts of anti-oxidants and anti-inflammatory properties due to their high phenolic acid levels.
Flaxseeds (Linseeds): These nutrient packed seeds are a great source of prebiotic fibre which promotes healthy gut bacteria and regular bowels. The high levels of soluble fibre in flaxseeds help to reduce the amount of dietary fat you absorb across the day, helping to lower LDL ‘bad’ cholesterol.
Chia Seeds: These easy to use seeds are a rich source of fibre, antioxidants and heart-healthy omega-3 fatty acids. Including just as little as 1 tbsp of chia seeds each day has been linked to a reduced risk for heart disease, diabetes as well as improved digestion and gut health.
Greek Yogurt: Yogurt is an excellent source of calcium and protein. Consuming it regularly may help to reduce the risk of osteoporosis. In addition, some yogurt brands contain high levels of probiotics which is great for a healthy gut microbiome. Be sure to look for yogurt without added sugar and ones which contain good probiotic bacteria. For this recipe I have used Evia natural greek yogurt.
Recipe: Makes 4 serveS
INGREDIENTS:
1 cup rolled oats
1 tablespoon flaxseeds
1 tablespoon pumpkin seeds
2 tablespoon chia seeds
2 tablespoon slivered almonds
1 cup yogurt (extra to serve)
1/2 cup milk
Fruit to serve
METHOD:
Place all dry ingredients in a bowl and mix well.
Pour the milk and add the yogurt over the top of the dry ingredients and mix through until everything is wet.
Cover, and leave overnight in the fridge.
Option: Portion into four seperate containers for a quick grab-and-go breakfast option.
Add fruit and an extra scoop of yogurt to serve.
