Stephanie Achar recipe: Overnight Oats
A protein-packed overnight oats recipe to keep you feeling satisfied until lunch, from our resident foodie
This is a great recipe to beat the morning rush. Soak your oats the night before and enjoy a healthy breakfast at home or on the go in the morning
Soaking your grains and seeds will reduce their phytic acid content, which will make them easier to digest and improve their nutritional benefits. The soaking process is like a long cooking that will enhance the flavours and give your oats a nice silky texture.
The base recipe for any overnight oats is a combination of a grain, a liquid, a seed and some sweetness. Try this recipe and play around to create your own variation.
For the grain:
70g old-fashioned rolled oats (gluten-free, if intolerant) or quinoa flakes
For the liquid:
180 ml unsweetened almond milk, coconut water, water or any other milk you like
For the seeds:
1 tbsp of seeds (chia, flax, pumpkin, etc….)
For the sweetness:
A touch of maple syrup, raw honey, vanilla bean paste or/and a pinch of cinnamon, cardamom
2 tbsp of fresh or frozen fruits (raspberries, blueberries, strawberries, bananas, etc.)
You can even add raw nuts and seeds, nut butters and chopped dried fruit.
Mix all the ingredients together in a mason jar or a bowl, stir well and top up with the raspberries.
Close with a lid or cover and leave in the fridge overnight.
In the morning, allow it to come to room temperature and enjoy!
Vegetarian; vegan; free from gluten, dairy and refined sugar
Stéphanie Achar: Simple and Healthy
Stéphanie Achar is a qualified nutritional therapist and health coach based in South West London. She is collaborating with Culture Whisper to create a series of seasonal, wholesome and nutritionally balanced recipes.
Find more recipes or book a free nutrition consultation with Stéphanie on her website, www.simpleandhealthy.com