Overnight oats would have to be one of the most wonderful, satisfying, soul warming and nourishing breakfasts. The idea of this formula is simple – if you stick to the amounts you can change just about anything – the oats (rolled, instant or swap for another grain that softens well when soaked such as quinoa flakes), fruit, liquid, seeds/nuts, toppings etc. You can make your oats to perfectly your own taste buds.

This formula makes a breakfast that is ideal for one, but if not overly hungry in the morning this may be enough for two breakfasts (especially if adding in yoghurt too). If you are hungry and feel you need more, I’d suggest using 1/2 cup oats and a little more liquid e.g. 3/4 cup and/or adding more seeds and nuts. Also, if you love this as a breakfast option I suggest making a bigger batch (e.g. multiply all your ingredients by 3), mix all and then fill 3 containers/jars.. this way you have a breakfast ‘ready to go’ for 3 days. Overnight oats keep well in the fridge for up to 5 days.

You need:

• 1/3 cup rolled oats or quick oats (you can also use a combo of oats, quinoa and/or rice flakes)
• 1-2 tsp. seeds and/or chopped nuts
• ½ cup of liquid (milk, liquid, juice or a mix) – if you like your oats softer and if you add 2 tsp. chia seeds I suggest adding more liquid e.g. 2/3 of a cup
• 1/3 – ½ cup fruit (grated, chopped, sliced, pieces, mashed)

Optional:

• A sprinkle of spice e.g cinnamon
• Psyllium husks or LSA (if you need a little extra soluble fibre to help keep your bowels regular, this is a great addition. If adding more than one teaspoon, I suggest increasing the liquid by just a splash as LSA and psyllium absorb a little water so can change the consistency of your oats).
• Extra nuts, seeds, coconut, cocoa/cacao powder
• Sweetener e.g. honey, maple syrup, a splash of juice

Method:

Simply add all to a bowl and mix. Pour/spoon into a container, jar or bowl and and flatten mixture so all is level and all in sitting in liquid. Seal your container/jar or cover your bowl and leave in the fridge overnight.

In the morning, you can add some natural/plain/Greek or fruit yoghurt, this will make it extra creamy and satisfying but you also don’t have to add anything. If you want to make your oats less thick, add some milk or water and stir. You can also add extra fruit, seeds, nuts or any other topping you like.

Tip: If you find that this amount isn’t enough for you, I suggest using 1/2 cup oats and 3/4 cup liquid. Similarly, if it’s too much, you can enjoy the serve over two days (adding yoghurt and extra fruit helps stretch it out and turns it into more of Bircher muesli style breakfast).

Here are a few example combinations that are delicious. Note: with all of the examples below, you can omit the chia seeds and add other seeds or some chopped nuts instead.

Overnight peanut butter and berry oats

You need:

• 1/3 cup rolled oats
• 1 tsp. chia seeds
• 1-2 teaspoons peanut butter
• 1/2 cup milk of choice or 1/2 milk and 1/2 water
• 1.3 of a cup of mixed frozen berries

Overnight berry and banana oats

You need:

• 1/3 cup rolled oats
• 1 tsp. chia seeds
• 1/2 cup milk of choice or 1/2 milk and 1/2 water
• 1/2 a banana chopped up and a handful of frozen berries
• A little cinnamon

Overnight grated apple or pear and peanut butter/almond butter oats

You need:

• 1/3 cup rolled oats
• 1 tsp. chia seeds
• 1-2 teaspoons peanut or almond butter
• 1/2 cup milk of choice or 1/2 milk and 1/2 water
• 1/2 an apple or pear (or one full apple or pear), grated
• A little cinnamon

Overnight choc banana oats

You need:

• 1/3 cup rolled oats
• 1 tsp. chia seeds
• 1-2 tsp. cocoa or cacao powder
• 1/2 cup milk of choice or 1/2 milk and 1/2 water
• 1/2 a banana chopped or mashed (berries are also superb in this, try adding a handful of frozen raspberries)
• A little cinnamon

Gestational Diabetes –

This recipe will require some altering for most women with GDM. The exact ideal amount of oats, milk and fruit will vary slightly among individuals. However, as a starting point I would suggest using the following amounts: 1/3 cup rolled oats, 1/2 cup milk of choice (cow’s milk or unsweetened plant milk), up to 1/2 cup of fruit and a little water too (if you don’t like your oats quite thick). The above suggested amounts of nuts, seeds and cinnamon/cacao are all fine. For you, it may be better to use a little less oats or a little more depending on your BGL management. If unsure and needing some personalised guidance feel free to reach out to me via email or on social media.