OVERNIGHT OAT & CHIA CUPS

If you’re not a morning person like me, you probably try to delay getting out of bed for every minute possible… An extra 5 minutes in bed beats getting up and making a hot breakfast (or is that just me?).

These Overnight Oat & Chia Cups are my new favourite breakfast. They’re quick, easy, convenient AND healthy – perfect for lazy but health-conscious people like myself!

Method:

  1. Add 3 tablespoons rolled oats + 1 tablespoon chia seeds to a cup
  2. Add your milk of choice (I used soy) until the oats and chia seeds are completely covered and soaked
  3. Refrigerate overnight
  4. In the morning, top up with more milk
  5. Add your favourite toppings!

I added banana, sultanas, peanut butter, sunflower seeds and more chia seeds!

This recipe is:

  • High in fibre and a great source of protein
  • Super quick and easy to make
  • Perfect for on-the-go (try making it in a Keep Cup or takeaway container!)
  • Suitable for breakfast or as a snack

Be sure to tag me or let me know if you try this!

CINNAMON CRUNCH TOASTED MUESLI

CINNAMON CRUNCH TOASTED MUESLI

 

Ingredients (all quantities and ingredients variable depending on preference):
(Makes approx. 4 serves)

  • 2 cups rolled oats
  • 1 tablespoon raw walnuts, roughly chopped
  • 1 tablespoon raw almonds, roughly chopped
  • 2 tablespoons raw cashews, roughly chopped
  • 1 tablespoon dried cranberries
  • 2 tablespoons dried raisins
  • 1 tablespoon chia seeds
  • 1 tablespoon flaxseeds
  • 1/2 tablespoon ground cinnamon

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Steps:

  1.  Mix all ingredients except cinnamon in a bowl.
  2.  Sprinkle cinnamon to taste, and mix again.
  3.  Line a baking tray with foil, and thinly and evenly spread muesli mix onto pan.
  4.  Bake at 150 degrees Celsius for 20 minutes, or until golden brown or crunchy.
  5.  Allow to cool before serving with your favourite milk or yoghurt, or storing in a jar for later!

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Notes:

  • Substitute other fruits, nuts or seeds to suit your own taste!
  • When choosing dried fruits, be sure to choose varieties that don’t have added sugar.
  • Opt for raw nuts rather than salted – increased sodium intake also increases blood pressure.
  • Be weary of adding too much dried fruit – fructose is still sugar!
  • Try adding dried coconut flakes, sesame seeds, pumpkin seeds, goji berries etc. for different textures!
  • Too crunchy for you? Try a soaked muesli! Soak the oats in water or your preferred milk overnight with the ground cinnamon. Mix with other ingredients before serving – either cold, or heated up.

Nutrient Break Down:

  • Oats are an excellent source of dietary fibre, protein, magnesium and iron.
  • Nuts are rich in magnesium, protein, iron, polyunsaturated fats, monounsaturated fats (“good fats”), calcium, vitamin E, zinc and fibre. Be sure to consume only a small portion each day, though, as they are also high in kilojoules!
  •  Seeds are also rich in magnesium, iron, fibre, “good fats” and potassium.
  • Phytic acid in oats, nuts and seeds may inhibit the absorption of many nutrients. Soaking these ingredients before cooking may help, but studies are still conflicting regarding its effectiveness.
  • 1 serve (approx. 3-4 tablespoons) provides:
    • 1 serve of grains
    • 1/2 serve of fruit
    • 1/2 serve of lean meat/poultry/nuts & seeds
    • Served with 250mL milk or yoghurt or dairy alternative: + 1 serve of dairy
SUMMER SNACK: FRESH FRUIT & MUESLI ON GREEK YOGHURT

SUMMER SNACK: FRESH FRUIT & MUESLI ON GREEK YOGHURT

One of my favourite snacks, especially in summer time, is greek yoghurt with fresh fruit. Also perfect as a light meal for those days when you just don’t have much of an appetite…

I had this for breakfast on a particularly warm morning.

Ingredients (adjust quantities to your own taste):

  • 2 or 3 tablespoons greek yoghurt (I used Chobani plain non-fat greek yoghurt)
  • 1 small frozen banana
  • 1 small handful blueberries
  • 1 tablespoon toasted fruit muesli
  • A sprinkle of goji berries to garnish

Tips:

  • Add your own favourite fruit! I love using frozen fruit, especially when buying fresh isn’t an option.
  • Be careful of adding too much fruit, though, as fructose is still a sugar!
  • Adding muesli increases fibre content, and makes this a satiating snack!
  • Substitute greek yoghurt for coconut yoghurt or other dairy-free options.

Nutrient Break Down:

  • 2 serves of dairy
  • 2 serves of fruit
  • 1 serve of grains
  • Full of calcium, protein, potassium, vitamin C, vitamin A and fibre