Oats so good! Oats are a super way to start the day, containing slow release carbohydrates and fibre to promote steady energy levels and a healthy gut. They also contain beta-glucans, chemicals that help boost your immune system. So with this in mind, why not try overnight oats?
Overnight oats are simply oats soaked in liquid overnight (this can be with the milk of your choice, fruit, water or even coconut water). By absorbing up the liquid, the oats soften to a creamy consistency. You can alter the thickness to suit your palate and add extras to create variety and boost the nutritional profile, e.g. add different fruit, superfood powders, seeds and protein powder. Technically speaking, you do not have to soak the oats overnight, but for a minimum of 2hrs for it to come together. Overnight oats are a tasty change from porridge (especially in the warmer months), but also make a delicious healthy snack.
It is quick and easy to make and by soaking the oats in Mason jars or Tupperware, you can make it highly portable, making it ideal for a grab and go breakfast. Once soaked, you can keep them in the fridge for up to 3 days too. How is that for convenience?!
In this overnight oats recipe I have combined the flavours of sweet peach with tangy, sharp dried goldenberries for the base. Pumpkin seeds add some crunch and the dried goldenberry topping add a chewy delight. Fresh berries add zing, freshness and sweetness.
Makes: 1 bowl
Preparation: 5 mins
- 50g yoghurt of choice (plant-based if required)
- 125ml milk (plant-based if required) or half milk and half coconut water if preferred
- 1 peach, stone removed and cut roughly into chunks if blending (see below) or small pieces if mixing all the ingredients manually
- Pinch of salt
- 1 ½ tbsp. Goldenberry and chia powerblend*
- 1 ½ tbsp. protein powder (soya bean, pea and whey varieties work well)
- ½ tsp. vanilla extract
- ¼ tsp. stevia or ½ tsp. date syrup, agave or coconut sugar
- 35g rolled oats (gluten-free if required)
To decorate: as desired. I have used peach slices and a handful of fresh raspberries and blueberries, dried goldenberries and pumpkin seeds.
*If you have run out, you can substitute for chia seeds.
- Mix all the ingredients together by hand or by blender. (I like to use a blender as I find it easier to mix all the ingredients together and I love the way the peach imparts a pale orange tinge to the oats).
- Pour into a bowl or Mason jar or tupperware. Using a spoon, stir in the oats. Cover and put in the fridge for at least 2hrs or overnight.
- Alter the consistency with a little more liquid if required. Decorate with your toppings of choice. Enjoy.
Don’t forget you can find my favourite recipes in my FREE eBook here.