Spiced Overnight Oats with blueberries & walnuts

Overnight oats for two!
Overnight oats for two!

Overnight oats are a delicious, wholesome breakfast for busy people. Make double quantity and store in jars in the fridge for up to 4 days.

This recipe provides a third of the recommended daily intake of fibre. It also has lots of healthy slow-release energy from the fresh fruit and oats and healthy fats from the almond butter.

AND, oats are rich in prebiotic fibre, which supports a healthy, balanced microbiome. Our microbes consume this type of fibre and release anti-inflammatory and health-promoting substances like butyrate and other short-chain fatty acids.

A happy, healthy microbiota helps to support brain health and good mental health!

I am a firm believer in reducing sugar with the help of natural sweeteners like erythritol and stevia that do not aggravate digestive issues AND don’t mess with your blood sugar.

Why soak overnight?

Soaking overnight helps to break down some of the starch in the oats, which makes them easier to digest. Oats contain small amounts of phytic acid, an antinutrient that holds on to minerals like calcium and iron and prevents us from absorbing them. Soaking oats helps to reduce phytic acid, which means more health-promoting minerals for our bodies!

Baby it’s cold outside…

If it’s a cold morning and you fancy a warm breakfast, simply tip your overnight oats into a small pan and heat – et voila – super-quick porridge!

Blueberries are chock full of Vitamin C, potassium and anthocyanins – potent antioxidants. These compounds are anti-inflammatory, capturing and eradicating damaging free radicals.


Spiced overnight oats with blueberries and walnuts – the recipe

The following recipe makes two jars.

Just double the quantities for 4-days worth – and switch up the berries and nuts to keep things interesting.

Ingredients

  • 55g jumbo oats

  • 2 tsp Truvia [or other erythritol & stevia-based sweetener]

  • 1 level tbsp almond butter

  • 2 tbsp chia seeds

  • 1 tsp vanilla extract

  • 1 tsp ground cinnamon

  • 2 tbsp mixed seeds [pre-mixed pack of sunflower,
    pumpkin, sesame and either flax or hemp seeds]

  • 1 apple, skin on, grated coarsely

  • 200ml milk of choice

  • 1/4 cup fresh blueberries or other berry fruit

  • 6 walnuts [or brazils, almonds, pecans]

Method

  • In a medium bowl, coarsely grate the apple and combine with the oats and cinnamon, chia seeds and nut butter.
  • Add a splash of the milk and mix the nut butter into the oats. Then add the rest of the milk and other ingredients except  and stir to combine.
  • Distribute the mixture between two large jam jars [Bonne Maman jars are perfect].
  • Top with the blueberries [or half a cup of other berry of choice] and the walnuts.
  • Place the lid on the jar and refrigerate overnight, or up to 5 days. 
    When you’re ready to serve, add a drizzle of maple syrup or honey if you’d like, and enjoy chilled.
Overnight oats
Overnight oats ready to eat!

This recipe serves 2 [or one person for two days] and at 483Kcals and 16g protein is a super start to your day!


Details

Servings

2 servings

15 minutes

Nutrition Facts

2 servings per container

Serving Size271g


  • Amount Per ServingCalories436
  • % Daily Value *
  • Total Fat 25g 39%
    • Saturated Fat 3.1g 16%
  • Sodium 0.01mg 1%
  • Total Carbohydrate 36g 12%
    • Dietary Fiber 8.1g 33%
    • Sugars 12g
  • Protein 15g 30%

    * The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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    Dr Sian's spiced low-sugar overnight oats with blueberries and walnuts
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