Overnight Oats - spiced apple
Oats are such a favourite in our house, over winter we loved porridge but now that the weather is warming up I am enjoying overnight oats straight from the fridge.
Why incorporate oats into your day?
Oats are a nutritious whole grain with several health benefits. Here are just three reasons why including oats in your diet can be beneficial:
Rich in Fibre: Oats are an excellent source of both soluble and insoluble fibre. The soluble fibre, beta-glucans, helps lower cholesterol levels by reducing the absorption of cholesterol into the bloodstream. The insoluble fibre adds bulk to the stool, aiding digestion and promoting bowel regularity.
Heart Health: The beta-glucans in oats not only help lower cholesterol but also contribute to heart health in other ways. They can help stabilize blood sugar levels, reducing the risk of type 2 diabetes. Additionally, the antioxidants in oats have anti-inflammatory and anti-atherosclerotic properties, supporting overall cardiovascular health.
Nutrient-Rich: Oats are a good source of various nutrients, including manganese, phosphorus, magnesium, and B vitamins. They provide a balanced mix of macronutrients, with moderate amounts of protein and healthy fats. Oats are also naturally gluten-free (though cross-contamination can occur during processing), making them suitable for those with gluten sensitivity.
Try my spiced apple overnight oats
The following will give you about 3 servings, make double for a week’s worth of breakfasts.
1 cup oats
1 apple grated
4-5 Tbsp nuts & seeds (I used hemp, chia, coconut & sunflower seeds)
1 Tbsp maple syrup
1/2 tsp vanilla extract
1/2 tsp cinnamon
1/4 tsp nutmeg
1/4 tsp cloves
1 1/2 cups plant milk (or enough to cover all the dry ingredients)
Place all of the above in a container or split into jars for individual portions.
Place in the fridge for at least a few hours or overnight.
Top with whatever you fancy!
I like Greek yoghurt, peanut butter, chia jam or berries, & walnuts. The kids also love choosing their toppings which is a great way to get them involved in breakfast preparation.
If you are a new Mama this is the perfect post-partum brekkie, prepare a few days worth it will keep well in the fridge for up to 5 days.
If breastfeeding add in some brewers yeast and flaxseeds for extra milk boosting properties (oats are also a milk boosting galactagogue).
For more recipe inspiration see my instagram page