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Overnight oats – a quick, healthy recipe to start the day right

Author: Emily Taylor
Date: 20/11/2019
Category: Nutrition

We all know that we should start the day with a wholesome, healthy breakfast – but mornings are often when we’re most pressed for time. It’s all too easy to end up rushing out the door without having time to make something, and grabbing something less than healthy on the way to the office. 

In the interest of making your life a little easier, we’re sharing a quick overnight chia oats recipe that you can put together in the evening and have ready and waiting for you in the fridge the next morning. 

 

In a small tupperware tub or mason jar, mix together:

1/4 cup oats

20g (about 2 tablespoons) chia seeds

1 scoop protein powder (we like this one)

1 cup almond milk 

Add 1 sliced banana with cinnamon on top

 

When left to set, the chia seeds and oats will absorb the milk to make a pudding-like consistency. That’s your base – from here, you can add toppings of your choice. Adding a sliced up banana with some cinnamon is a good idea to combine the slow-release energy of the oats with some faster-acting carbohydrates. Ideal if you’re training later that morning.

Tracking your intake? Here’s the info you’ll need for the recipe above

Calories 429

Carbs 51

Protein 32

Fat 11

Macro split C 48 P 29 F 23

 

Depending on your calorie and macro needs, you can adjust the recipe accordingly, for example by doubling the oats – just make sure you adjust the amount of liquid accordingly. (Not sure what we mean by macros? Check out our blog here where we dive into the building blocks of our diet)

 

A few other ideas you can try using the same base…

  • Add 1 tbsp of cacao powder to the oats and use a handful of raspberries as your topping
  • Stir in ½ a grated carrot, 20g pecan nuts, cinnamon and nutmeg for a carrot-cake inspired breakfast
  • Chop up an apple and add 1 tbsp peanut butter on top
  • Mix in 20g nuts and your favourite dried fruit if you like a sweet breakfast (dates, raisins, figs…)
  • Top your oat base with 1 tbsp shredded coconut and 1 square dark chocolate chopped up

 

Try it and let us know what you think!

 

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