Blueberry overnight oats

7 Feb

I love this recipe as something you can easily make in bulk ahead of time. I’m all about trying to make life easier! I use old jam jars and peanut butter jars to make them in which is great for popping in your bag to take to work or when you go out early, and I find them the perfect size! Play around with the flavours that appeal to you and are in season or you can easily buy frozen.

As well as being fairly affordable, oats are among the healthiest grains on earth. They’re a gluten-free* whole grain and a great source of important vitamins, minerals, fibre, and antioxidants. Oats are loaded with important vitamins, minerals, and antioxidant plant compounds, including manganese, copper, zinc, phosphorus, magnesium, iron and vitamins B1 and B5. The soluble fibre beta-glucan is helpful at balancing blood sugar levels, reducing cholesterol levels, can help keep your bowels regular and balancing hormone levels.

* Oats are gluten free but they have a protein with a similar structure to gluten. They can also be contaminated from the gluten in barley or wheat while being grown or processed. Some people who are coeliacs or have issues with gluten avoid oats, others find they are able to tolerate it.

Ingredients

½ C oats (adjust amount for what suits you)
1 tsp chia seeds
1 tsp sunflower seeds
1 tsp pumpkin seeds
1 tsp LSA
1 tsp walnuts
1 tsp sesame seeds
½ tsp cacao
½ C blueberries (or other berry of your choice)
½ C milk/almond milk/coconut milk
1 tsp maple syrup (optional)

Method

Add all the ingredients except the milk and blueberries to your container and shake or stir until well mixed.

Add the milk and blueberries to the container the night before eating. Soak overnight then enjoy. If you want to sweeten it up a little, maple syrup is a great addition.

Variations

Apple pie:
Swap the blueberries for stewed apple, apple sauce or grated apple, and the cacao for cinnamon and all spice.

Tropical:
Swap the blueberries and cacao for pineapple, mango and passionfruit.

Tip

~You can make a weeks worth in one go (or more!). Just mix the dry ingredients then add the milk and fruit the night before.

~It’s also a great base for porridge. Pour the dry ingredients into a bowl, add the milk or water if you prefer and microwave for 3 minutes. Add the fruit before or after heating.

~ Adding protein powder or collagen powder gives it a protein boost.