It’s no secret that breakfast is the most important meal of the day. Not only will it fill you up, but it will also boost your energy levels, set you up for a better eating pattern and enhance your productivity throughout the day. Its even been shown to help with better weight management over extended periods of time!

Say hello to your newest healthy nutrient-packed breakfast obsession. Whether you’re always in a rush to get out the door or you’re someone who prefers to ease into the day without spending too much time in the kitchen, overnight oats are the perfect solution! They are super-easy to prepare, portable, inexpensive and a delicious way to get your day off on the right foot!

Think of these overnight oats as a creamy blank canvas on which you can customize to your heart’s content!

The most common mixture is equal parts of raw oats to a liquid like yoghurt or milk. I like ½ cup of each. Put it in the fridge once combined, cover with plastic wrap and let the oats soak up the liquids overnight! That’s the base, and the topping are endless! Add the toppings the night before or the next morning. There is no cooking involved!

Whole grains, like oats, have been shown to lower the risk of chronic diseases such as heart disease, diabetes, high cholesterol and colorectal cancer and has also been associated with a lower body mass index (BMI). The dairy component will provide you with enough protein to lower the glycemic index of the porridge and keep you full for a long time! With the addition of fruits, nuts and seeds you will ensure a good intake of vitamins, minerals and healthy fats!

Here are some topping ideas:

  • Fruits: pomegranate, berries, apple, pear, pinapple, mango, banana, passion fruit
  • Nuts: cashews, almonds, walnuts, pistacchios
  • Seeds: pumpkin, chia, flax
  • Other: cinnamon, cocoa, dark chocolate chips, drizzle of honey, vanilla, peanut butter, coconut, raisins, goji berries, cranberries.

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The list is endless… Be creative and enjoy!

What’s in my overnight oats?

  • ½ cup fat free plain yoghurt
  • ½ cup rolled oats
  • 1 tablespoon sugar free peanut butter
  • Handful mixed blueberries and raspberries
  • Drizzle of honey

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