Ahhhhhh, overnight oats.
That gorgeous, glutinous texture only porridge can offer, but cold…
Overnight oats are to Summer what porridge is to Winter. During the warmer months, this is is my ultimate weekday go-to breakie because it’s super quick and can be whipped up the night before so it’s ready to go as soon as I wake up. I also love it because the combinations are endless and the recipe can be tweaked according whatever flavours are tickling my pickle at the time. Depending on what add-ins you use, overnight oats make a nutritionally perfect breakfast because they’re packed with fibre, complex carbs and they’re low G.I, providing you with sustained energy throughout the day. The high fibre content helps to make you feel fuller for longer, keeping cravings and hunger pangs at bay throughout the morning.
On this particular day, I woke up with vanilla, berries and something creamy on my mind. I made this the weekend before I was diagnosed with Fructose malabsorption, so it’s not as fructose-friendly as the variations I’ve been making since (refer to asterisks for fructose-friendly substitutions), but delicious and satisfying nonetheless.
Vanilla Bean, Berry & Chia Overnight Oats
1/2 cup organic rolled oats
2 tsp chia seeds*
1 tbs unsweetened coconut chips* (optional)
1/2 tsp ground cinnamon
Seeds from 1/2 vanilla bean (or 1 tsp vanilla bean paste)
1 tbs pure Stevia*
1/2 – 2/3 cup milk of choice** (oat, almond, rice, quinoa or cow’s)
1/2 cup organic yoghurt*** (I use full-fat)
1/4 cup fresh raspberries
1/4 cup fresh strawberries, sliced.
- Combine all dry ingredients well, then add all other ingredients except the berries. Mix well.
- Gently fold through berries, careful not to split the raspberries too much. The mixture should be very runny but don’t be alarmed – those oats and seeds will soak it all up overnight! Cover and refrigerate overnight or a few days in advance.
- Once ready to eat, you may wish to stir through extra milk or water until a desired consistency is reached. If the mixture is still too runny, use less milk next time.
- Top overnight oats with extra coconut chips, almond butter, berries and muesli or crunchy granola (be careful when opting for store-bought granolas and mueslis and don’t be fooled by healthy marketing terms such as ‘gluten free’, ‘organic’ and ‘low fat’. Check ingredients lists – most have stacks of added sugar and dried fruit. Yes, even the ‘organic’ ones. I use Food For Health’s Fruit Free Clusters). Enjoy!
* For a strictly fructan-friendly version, omit the coconut chips, Stevia unless it’s organic and pure and limit the chia seeds to 1 tsp. If you need a little added sweetness and flavour, opt for a little pure organic maple syrup instead. I just add more cinnamon and berries.
** The amount of milk you use will depend on your preferred consistency.
*** For a lactose free/vegan version, omit the yoghurt and use water or increase the amount of chosen milk. You could also add mashed banana, but add it just before eating otherwise it will brown.