Recipe: Overnight Oats



Blueberry+ chia seeds + peanut butter overnight oats

I've been a little obsessed with overnight oats lately. Coupled with fruits it is bringing me true joy almost every morning before work. As summer fruits are exiting the scene but the summer heat is not, I'm still taking great comfort in a nice cold bowl of oats.

You see previously I'd always put off making overnight oats because I didn't have a cute jar to mix it all up in and leave in the fridge but I didn't even need one! I just mixed it all in a bowl, cover and leave in the fridge overnight. Easy peasy.

This recipe keeps me full for 4-5hrs.

I know.

Insane. 

Tuesday and Wednesday mornings are my busiest at work and I just don't have time to have a mid morning snack. Lets just say I've had some embarrassing stomach grumbling moments... (borborygmi is happily my fav word and also the scientific word for stomach rumbles ;))

With the start of 2014 I had jumped on the new years resolution making bandwagon. One of my top resolutions was to be kinder to myself. This meant many things for me: being more active, leaving work on time, taking time out for myself and making sure I'm not frantically hungry while working.

Waking up early in the morning has always been something I struggled with so trying to make a good filling breakfast can sometimes be difficult. Especially when I don't like cereal... Overnight oats all done up the night before has been a saviour on busy mornings. It's made my stomach much more content and meant that I have a clearer mind to better help my patients every morning. Win-win.   

The other great thing about overnight oats is you can dress it up in a bajillion topping combinations. Here's the base recipe to making beautiful overnight oats:

Overnight Oats
Preparation Time: 10mins
Serves: 1


Ingredients: 

  • 1/2 cup oats
  • 1/2 cup milk
  • 1 tbsp vanilla yoghurt
  • 2 tsp chia seeds
  • 2 tsp nut butter
  • Fruit toppings 
  • Sprinkle of dried fruit or toasted nuts
 Method
  1. Mix all the ingredients together, making sure the oats are adequately covered in liquid. 
  2. Cover the bowl and refrigerate. 
  3. Top with fruit 
Per bowl: 1545kJ, 15.1g protein, 12g total fat, 2.9g saturated, 45g carbohydrates, 73mg sodium, 7.2g fibre (calculations do not include fruit toppings and dried fruit or nuts)

 
 Cherries + toasted pepitas

 
 Mangoes + lychee + sultanas + peanut butter + chia seeds



Strawberries + blueberries + almond nut butter + sultanas



Flaxseed + berries + chia



Persimmons + flaxseed + peanut butter



Grilled plums + sultanas + almonds + dessicated coconuts + chia seeds


 

Frozen pineapple + almonds + dessicated coconut + chia seeds

1 comments:

Paul Steve said...

Its Amazing Recipe.I like it.Thanks for sharing

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The information presented on this blog acts as general nutrition advice and is not tailored to meet individual needs. It should not be used as a replacement for any medical advice you have recieved from medical practitioners. Please discuss any concerns for your health with your doctor or Accredited Practicing Dietitian before starting a new dietary or exercise regime as they can give more personalised recommendations.

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