There are loads of recipes out there and so many ways to eat overnight oats, that you can find one that you love. I made them a few different ways for my nephew and we landed on this one, which suits his needs for football and training as it has a decent about of protein, which he needs for re-build, repair and muscles & bones etc, in addition to carbohydrates for energy. This is overnight oats with chia and frozen berries.
Benefits of Ingredients
Oats are a low GI source of carbohydrates and contain beta glucans which are a great type of fibre for our gut health. Chia seeds contain protein, fibre, omega 3 and bone and muscle healthy minerals and berries are a good source of vitamin C and antioxidants including polyphenols. You could also add other toppings including more seeds or peanut butter, coconut flakes etc.
Ingredients
- 70 grams Oats
- 2 tbsps Chia Seeds
- 1/2 teaspoon Sea Salt
- 1g Cinnamon (1/4 Tsp)
- 100g Plain Greek Yogurt or Natural Soya yoghurt if dairy intolerant
- 3/4 cup Cow’s Milk, Whole or Plant Milk (Play with this quantity to find the consistency you like)
- Honey (1 Teaspoon)
- 1/2 cup Frozen Berries
Method
- Split the ingredients into two jars
- Mix really well with a fork to make sure no clumps
- Place the lid on the jars and leave in the fridge overnight
- Note the Best Before date of the dairy and make sure to eat before that date if you are batch making
These overnight oats can be batch made, but just note the best before date of the milk or yoghurt and make sure to eat by then. If you are batch making, plant milks often last longer. They are a great start to the day and remember that protein helps us to stay fuller for longer. Protein and fibre together help to slow down the release of glucose into our blood and so regulate our blood sugar levels.
You could also add a tablespoon of cacao (great source of magnesium) to the mixture to add a chocolate taste, which might encourage your kids to try them! Magnesium is great for our bones, teeth, muscles, energy production and brain health. Much better than sugary cereals for sure!