Overnight oats are a quick and versatile breakfast option you can make the night before and enjoy on-the-go the following day #TimeSaving.
Not only are they super easy to make, but they can also be packed full of beneficial ingredients.
Oats are a great source of complex carbohydrate. Complex carbohydrates ensure that glucose is more slowly absorbed into the bloodstream and therefore energy is sustained for longer periods of time.
They are full of different vitamins and minerals, making them extremely nutrient-dense. Oats contain large amounts of a type of soluble fibre called beta-glucan. Oats promote good heart health by reducing levels of total cholesterol, as well as ‘bad’ (LDL) cholesterol.
If you’re lost at the weekend without your FFF deliveries and need some breakie inspo, look no further.
There are endless options and combinations of delicious ingredients, but I’ve compiled a couple of my favourites for you to try.
P.s All our yummy oat recipes are one serving – but don’t let this stop you from doubling the measurements if you’re feeling extra hungry
Carrot cake overnight oats
For the oats – serves 1
- 40g grated carrot
- 10g grated ginger
- ¼ tsp nutmeg
- ¼ tsp cinnamon
- ½ cup gluten-free oats
- 150ml of water, milk or dairy-free milk
Toppings
- 1 tsp honey
- 1 tbsp sultanas
- 1 tbsp greek or coconut yoghurt
Method
- Before you head off to bed, grab a small container and mix all the ingredients together (hold off on the toppings until morning), plus your choice of milk or water. If you’re feeling fancy then pop the oats into a glass jar or tumbler!
- Cover and leave to chill in the fridge overnight – easy eh?
- In the morning you’ll find a delicious oaty breakfast waiting to be decorated with your choice of toppings or you can go with our favourites which include honey, sultanas and a blob of coconut yoghurt – YUM
Did you know?…
Carrots – are a source of vitamin K which is needed to optimise bone health. Reduced intake has been linked to increased fracture risk and so adequate intake is vital.
Ginger – has a wealth of beneficial qualities. Not only does it aid digestion, soothes menstrual pain, boosts nutrient absorption, but it also supports stable blood sugar levels.
Chocolate protein overnight oats
For the oats – serves 1
- 150ml water or milk of your choice
- ½ cup gluten free oats
- ¼ cup chocolate whey / vegan protein powder
Toppings
- ½ banana
- ½ tbsp honey
Method
- Mix the oats and protein powder together, then add your choice of water, milk or dairy-free milk & and place in a jar or container and pop in the fridge overnight to chill while you sleep.
- Morning! Time to finish what you’ve started, and all you have to do is get your oats and drizzle on some honey, give it a stir and top with banana – then enjoy!
p.s you could even add a bit of peanut butter too!
Did you know?…
Bananas – rich in potassium, a nutrient which is vital to heart function and plays a major part in skeletal and smooth muscle contraction, making it important for normal digestive and muscular function.
Honey – a moderate glycemic index food, which enables blood sugar levels to be maintained at consistent levels throughout exercise. Glycaemic index (GI) is a term used to describe the rate at which carbohydrates are converted into glucose in the body. High GI carbs cause rapid spikes in blood sugar levels, meaning low GI carbs have the inverse affect.
Apple and cinnamon overnight oats
For the oats – serves 1
- 150ml almond milk or water
- ½ cup gluten free oats
- 1 chopped apple
- 1 tsp cinnamon
Toppings
- 2 tsp maple syrup
Method
- You know the drill – Add the oats, apple, cinnamon and choice of milk or water into a jar or container of choice and place in the fridge overnight to chill.
- Next morning – drizzle in some maple syrup, stir well, and enjoy!
Did you know?…
Apples – Packed full of antioxidants and flavonoids – there’s truth behind the saying ‘an apple a day keeps the doctor away’. Studies over the years have associated, quercetin (a flavonoid found in apples) with a decreased risk of chronic diseases such as cardiovascular disease, cancer, and asthma and even improved endurance performance.
Cinnamon – is not only a tasty addition to your oats, but it is also rich in important antioxidants and flavonoids. These are compounds which protect the body from damage caused by free radicals.
We absolutely love these recipes but if none of the above float your boat then try starting off simple..with the essentials (oats and milk/water) and then add in anything you fancy….the possibilities are endless. Enjoy!
