3 Healthy Ways with Overnight Oats

Basic Overnight Oats:
SERVES (1) PREP (2 mins) plus overnight soaking NO COOK (EASY)
Put 50g rolled porridge oats and a pinch of salt into a transportable container. Stir in 150m1 water, then cover and chill in the fridge overnight.

GOOO TO KNOW vegan • Healthy• Low fat • Low cal
PER SERVING 202kcals • fat 4g•  saturates 1g • Carbes 34g • sugars none • fiber 4g • Protein 6g • Salt 0.5g

3 Healthy Ways with Overnight Oats

Brighten up your mornings with these quick and easy breakfasts for one, perfect for taking to work

 

Recipes SOPHIE GODWIN 

Photograph MIKE ENGLISH

Carrot cake:

SERVES 1 PREP 10 mins plus overnight soaking NO COOK EASY V 

Mix 40g grated carrot, a big pinch of mixed spice and ¼ tsp cinnamon with the oats and water. The next day, stir in 1 tsp honey and 1 tsp sultanas, then top with 1 tbsp Greek yogurt.

GOOD TO KNOW Health • Fibre 

PER SERVING 319 kcals • fat 9g • Sasturates 4g • carbs 48g • sugagars 14g • fibre 6g • protein 9g • salt 0,6g

PBJ:

SERVES 1 PREP 5 mins plus overnight soaking NO COOK EASY V

Stir 80g frozen raspberries into your oats and water. The next day, mix in 1 tsp maple syrup, then top the oats with 1 tbsp peanut butter.

GOOD TO KNOW vegan • healthy • fibre • 1 of 5 a day 

PER SERVING 345 kcals • fat•12g • saturates 3g • carbs 44g • sugars 9s • fibre 8g • protein 11g • salt 0.6g

Tropical

SERVES 1 PREP 10 mins NO COOK EASY V 

After overnight soaking, spoon half the oats into a bowl. Layer with 20g coconut yogurt, 2 sliced kiwis, the pulp of 1 passion fruit and the rest of oats, then top with ½  tsp toasted mixed seeds. 

GOOD TO KNOW vegan • health • Low fat • fibre • vit C • 1 of 5 a day

PER SERVING 325 kcals • fling • saturates 43 • cats 489 • sugars 13g • fibre 89 • protein Sg • salt 0.5g

Source: BBC Good Food ME - 2019 April