Breakfast cereal is often dripping in sugar. A stroll down the cereal aisle in the supermarket can be a frustrating experience when looking for a healthy option. Even cereals marketed to those looking after their health have added sugar, such as Cornflakes, Special K, Weetabix and muesli. You have to check each box for added sugar or sweeteners. What to look for is wholegrain oats with nothing else added. Always read the ingredient label. Personally I've found oats to be a great option. I love having a warm breakfast on cold winter mornings and they can be eaten cold during summer.
Porridge takes some time to cook so soaking them overnight speeds up the process in the morning. You can make up a few jars to save even more time. Also soaking your oats allows enzymes, lactobacilli and other helpful organisms to break down and neutralise the phytic acid they contain.
Basic Overnight Oats - Serves 1
- ½ cup oats
- 1 cup water or unsweetened dairy free milk eg. almond, coconut, oat milk
- 1 tbsp chia seeds (rich in Omega 3 fatty acids)
Before bed - Put oats and water in a glass jar or other microwave/hot water-safe container, stir and place in the fridge overnight. When you wake up the overnight oats will be nice and thick! You can eat cold in the morning or heat it up in the microwave or on the stove. You can add less water if you prefer thicker porridge or more if you prefer watery porridge.
Super Quinoa Oats - Serves 4
Quinoa is such a Magical Superfood: It is a complete protein containing all nine essential amino acids, contains almost twice as much fiber as most other grains, contains lysine, iron, magnesium, B2 and a high level of manganese (antioxidant).
- ½ cup oats
- ½ cup well rinsed quinoa
- ½ cup dried goji berries
- ½ teaspoon ground cinnamon
- ¼ teaspoon ground cardamom
- 4 cups water or unsweetened dairy free milk eg. almond, coconut, oat milk
- your favorite toppings such as; toasted walnuts, sliced almonds, hemp seeds, sliced apple, fresh blueberries, sliced strawberries
Before bed - Put oats, rinsed quinoa, berries, spices and water in a glass jar or other microwave/hot water-safe container, stir and place in the fridge overnight. When you wake up the overnight oats will be nice and thick! You can eat cold in the morning or heat it up in the microwave or on the stove.
Apple Pie Oats - Serves 1
- ½ cup oats
- 1 tbsp chia seeds
- ¾ tsp cinnamon
- ½ tsp allspice
- ¼ cup fresh grated apple
- 1 tbsp chopped walnuts
Before bed - Mix the oats, non dairy milk, chia seeds and spices together in a jar. Cover it and stick it in the fridge. In the morning layer your porridge, alternating the apple and overnight oats. Top with the chopped walnuts.
Almond Berry Oats - Serves 1
- ½ cup oats
- 1 cup water or dairy free unsweetened milk
- 1 tbsp chia seeds
- 1 tbsp almond butter
- 1 cup fresh berries such as blueberries, raspberries or chopped strawberries
- 2-3 tbsp almond flakes
Before bed - Mix the oats, non dairy milk, chia seeds, almond butter (if desired) together in a jar. Cover it and stick it in the fridge. Layer your parfait together alternating the fruit and overnight oats. Top with the chopped almonds.
Cranberry Orange Oats - Serves 1
- ½ cup oats
- 1 tbsp chia seeds
- 1 cup water or unsweetened non dairy milk
- 2 tbsp unsweetened dried cranberries
- ¼ tsp orange zest
Before bed - Mix the oats, non dairy milk, chia seeds, dried cranberries and orange zest together in a jar. Cover it and stick it in the fridge.
Carrot Cake Oats - Serves 2
- 50g rolled oats
- 1 tablespoon chia seeds
- 350ml coconut milk, including the cream on top
- 1 teaspoon vanilla extract
- 1 large carrot, finely grated
- 1 teaspoon ground cinnamon
- ¼ teaspoon ground ginger
- pinch each of ground nutmeg and salt
- ½ banana
- 2 tablespoons crushed walnuts
Blend the oats, chia seeds, milk, vanilla, carrot, spices, salt, banana and the walnuts and coconut flakes until smooth. Pour into 2 jars and leave to soak overnight in the fridge, lids on.
I hope you’ll enjoy these recipes. Keep in touch on Facebook, Twitter, Pinterest and Instagram for updates and feel free to ask me any questions you may have.
Emma x
