If you never have time to make breakfast, you’ll love overnight oats. Dedicate three (yes three) minutes to prepare them while you’re making dinner, then pop in the fridge overnight and let the magic happen.
Come morning you’ll be left with an amazingly creamy bircher style cereal.
There are hundreds of combinations for overnight oats, but the basic ingredients are always the same: oats, milk, yoghurt and some sort of fruit or flavouring – berries and soft fruits work well.
In this version I’ve teamed chia seeds (great for fibre and healthy fats) and roasted apple, which is optional but easy if you’ve got the oven on. An extra plus – cinnamon has been shown to help balance blood sugar levels after eating.
Ingredients (serves one, double up as you like)
- 40g / half cup steel cut oats
- 10g / 2 tsp chia seeds
- 200ml / cup milk of your choice
- 50g / quarter cup Greek yoghurt (I used total Greek)
- 100g / half cup apple puree (something like this, you can buy from organic stores or bigger supermarkets)
- one apple for roasting (optional but extra good)
- pinch of cinnamon (optional, could swap for vanilla)
- Roughly chop the apple, place in an ovenproof dish with a splash of water and bake for around 25 minutes in a preheated oven until squishy.
- Measure the remaining ingredients into a bowl and mix until combined. At this point the mix will look like it has too much liquid – ignore this. Chia absorbs up to 12 times its weight in fluid, so give it time. Either transfer to a glass jar or cover and pop in the fridge.
- In the morning, give the oats a good stir, pile into a bowl and top with the roasted apple pieces. Enjoy!
Kcal: 400 Protein: 18 grams Fibre: 10 grams