This is a basic recipe you can vary according to your taste. Adding some pumpkin seeds or a teaspoon of raw cacao powder and/or cacao nibs would be nice. I like to make 3 serves in individual jars to save time and enjoy throughout the week.
Oats contain beta-glucan, a type of soluble fibre which is associated with numerous health benefits, including improved gut health, lowering cholesterol levels, improving blood sugar management, and supporting immune health. Oats also contain iron, so I like to serve them with fresh fruit which contains vitamin C, enhancing iron absorption.
PrintSimple Overnight Oats
A nutritious and delicious breakfast awaits in the morning if you take 5 minutes the night before to prepare it!
- Prep Time: 5-10 minutes
- Total Time: 10 minutes
- Yield: 1 serve 1x
- Category: Breakfast, Dessert, Snack
- Diet: Dairy-Free, Vegan, Vegetarian
Ingredients
· 1/2 cup rolled oats
· 1 tsp chia seeds
· 1 tsp flaxmeal
· 1 tbsp sultanas or raisins
· 1/4 tsp ground cinnamon
· 1/2 cup soy milk (I like Vitasoy Protein Plus), or plant milk of choice, preferably unsweetened, calcium fortified and oil free
· Fresh fruit and maple syrup to serve
Instructions
Add all ingredients to a medium-sized glass jar with lid and mix well to combine. Cover and refrigerate overnight. In the morning serve with a banana, a big handful of fresh berries and maple syrup if desired. Will keep well in the fridge for 3 days.
Notes
The solube fibre in oats is beneficial for gut health and they are one of the key foods included in Phase 1 of the IBD-AID diet, a therapeutic dietary approach for people with IBD.
However, if you find it difficult to tolerate oats during a flare you could try swapping rolled oats for quick oats (more processed) and/or cook the oats vs soaking overnight. Blending the oats in a smoothie is another option.
