Overnight Oats

As the weather is getting colder, Its time to warm things up in the morning with some delicious overnight oats.

Oats offer a great range of hearty, nutritious and delicious breakfasts. They are rich in beta glucan that naturally helps lower cholesterol.

The idea of overnight oats is that the oats are soaked overnight and absorb the liquid you put them in (this is how oats used to be made, then heated on the stove). Now you can add any kind of liquid you like! The most common mixture is equal parts raw rolled oats, milk and yogurt.You can use any kind of yogurt or milk. Put in the fridge overnight (uncovered or covered, your choice).

You can add anything you wish to your mix, keep in mind that items such as granola and cereals may go soggy. ( Best to avoid these anyway - normally sugar content can be quite high)

The best part about this is that there is no cooking involved in the morning, all you have to do is heat it up a little. I'm loving this idea at the moment. It means I can make it whilst preparing dinner at night , place it in the fridge and next morning the oaks have soaked up all the beautiful flavours and its ready for me to eat! No prep needed, which also means less to clean up - great when you have to rush in the morning like I do.

Remember if using yoghurt in these - try to use Greek yoghurt, enough sweet sugars will come out of the fruits when leaving them to soak and absorb. Feel free to change up any of these recipes as well.

Below are some simple recipes for you to try out 

Tarryn's Berry Blend 

Overnight Oats

2 cups oats

2 cups milk

2 cups Greek yoghurt

1 punnet Strawberries

1 cup Mixed Berries

2 tbs cinnamon 

Mix all together | serve in glass bowl | cover in foil | place in fridge overnight | Enjoy! 

Blueberry Bananarama!

INGREDIENTS:

1/3 cup oats 1/3 cup Greek yogurt 1/3 cup soy milk, slightly overflowing 1/2 banana (1/3 if it's particularly large) Scant 1/4 cup blueberries Granola, or nuts

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INSTRUCTIONS:

Mash banana and blueberries together in a bowl until blended together. Stir in oats, yogurt, and milk. Cover, and refrigerate overnight. In the morning, top with granola, and fresh berries/bananas, if desired.

Strawberry rhubarb oats!

INGREDIENTS:

 1/2 c unsweetened plain almond milk 1/2 scoop unsweetened vanilla protein powder, optional 

1/2 c rolled oats 1 tbsp buckwheat groats (for crunch) 

1 tbsp chia seeds (for texture + fats) 

1 tbsp unsweetened dried coconut (for fats) 

1/2 tsp cinnamon 

1/8 tsp almond extract

 dash sea salt 

1/2 c organic low-fat plain yogurt (unsweetened) 

INSTRUCTIONS:

Stir together protein powder, if using, and milk. Combine all ingredients in a bowl and place in the fridge overnight.

Try Adding sauce: Rhubarb Strawberry Sauce!

INGREDIENTS:

 2 cups rhubarb, fresh or frozen 

1 1/3 cups organic strawberries, fresh or frozen 

2-4 tbsp water 

2 cinnamon sticks 

scant pinch sea salt 

1-3 tsp raw honey, to taste

INSTRUCTIONS:

 In a medium-sized heavy-bottomed sauce pan combine rhubarb, strawberries, water, cinnamon sticks and sea salt. The amount of water that you will need will depend upon whether you are using fresh or frozen fruit, as frozen fruit will give off more water than fresh fruit. Bring to a boil over high heat, then decrease heat and simmer on low until rhubarb and strawberries have cooked down and thickened significantly. Pour over Oats in the morning - enjoy!

Cherry and Almond Oats!

INGREDIENTS:

1/3 cup old-fashioned rolled oats 1/3 cup plain Greek yogurt (I used 0%) 1/3 cup unsweetened tart cherry juice, preferably organic 1 tsp pure maple syrup (optional, depending on how tart your cherry juice is) a few drops pure almond extract 1 cup pitted & halved sweet cherries, preferably organic, divided use (you may use frozen, if you’d like; I used fresh) 1 banana 1 Tbsp toasted sliced almonds

INSTRUCTIONS:

The night before, combine oats, yogurt, cherry juice, maple syrup, (if using), and almond extract in a bowl; stir well. Fold in 1/2 cup cherries, (reserve remaining 1/2 cup), cover, and refrigerate overnight.

Also the night before, peel and slice the banana. Place banana slices in a freezer-safe plastic bag and freeze overnight.

In the morning, place the frozen banana slices in a food processor and puree until a soft-serve consistency forms. Add in the remaining 1/2 cup pitted & halves cherries and puree just until combined.

Stir the toasted sliced almonds into the oats.Layer the oats and cherry-banana soft serve in a glass.

 Hope you enjoy these, email me if you have any other delicious recipes and ill be sure to post them up!

Info@tarrynlucas.com

Cheers, Tarryn X

Ref:

Katheats

Women's weekly

Funfitnessfoodfacts

Healthyfoodsforliving

Uncle Toby Oats