Overnight oats.. the basic recipe.

If you’ve never heard of overnight oats before, let me give you a quick little primer. Overnight oats are a no-cook method of making porridge. Instead of cooking your oats with liquid in the microwave, you mix your oats with the liquid and other mix-ins, and let it rest in the fridge overnight.

In the morning, you have a pudding-like porridge that is perfect for easy grab-and-go breakfasts. It doesn’t have the same texture as microwave oats. It’s creamier, denser, and in my opinion, so much tastier.

So, what do you need to make them?

The basic staples are:

  • oats (as many as you need to suffice your hunger needs),
  • Liquid (I use dairy free milks but you can use yogurt, water, milk, coconut water… ANY liquid)!

Mix these together, with the optional add ins below and leave for a minimum of 8 hours!

The optional add ins:

  • Chia seeds/ Flax seeds; these make a gloopier consistency but will help to keep you full for longer.
  • Frozen berries; these are great as they add in a natural sweetness,
  • Nut butter; this makes it even creamier,
  • Superfood powders; cacao powder adds a great chocolate flavour, lucuma has a lovely caramel taste, maca for a natural caffeine kick, acai to add a lovely colour..
  • Nuts and seeds; this adds a great texture to your breakfast plus adds in healthy fats,
  • Grated apple; this is more like a bircher recipe but tastes great!
  • Protein powders; great to add in a protein kick post/ pre workout!

Great flavour combinations:

Here, you use the basic staples and then add in your optional add ins to mix things up!

  1. Cacao orange; cacao powder (or chocolate protein powder) + grated orange zest,
  2. PB and J; Peanut butter + Frozen Berries + chia seeds,
  3. Vanilla; Vanilla protein powder + Chia seeds + Fruit,
  4. Carrot Cake; grated carrot + raisins + vanilla protein powder,
  5. Banana Choc chip; Cacao Nibs + Banana coins + Vanilla Protein Powder,
  6. Tropical fruit; frozen mixed tropical fruits + chia seeds + Vanilla Protein Powder,
  7. Chocolate coconut; cacao powder + coconut milk + desiccated coconut,
  8. Apple Pie; Diced apple + cinnamon + Nutmeg + Raisins

 

Let me know if you try them!

 

Hannah x

 

 

Protein free energy balls..

These energy bites are no bake, super easy to make and take less than 10 minutes to put together. They are naturally loaded with protein, fibre and healthy fats to keep you full and loaded with energy throughout the day.  Made with minimal ingredients that are easy to buy, everything gets combined in one bowl AND, best of all, you don’t have to turn on the oven.

When you bite in to these balls, it is quite hard to believe that they are actually healthy! Therefore, they are the perfect on the go snack!

This recipe is also very versatile; add in whatever you fancy. Go wild; cacao nibs, dried fruits, different flavoured nut butters, all the superfoods.. ANYTHING!!!

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Want to know how to make them so you can enjoy them? Well, the recipe and method is below!

To make 12 balls:

Ingredients:

  • 50g of nut butter,
  • 70g of oats,
  • 15g of dessicated coconut,
  • 15g of chia seeds,
  • 50g of date nectar (honey would work here too).

Method:

  1. Combine all of the ingredients in a bowl (make sure everything is coated really well),
  2. Place the mixture in the fridge for 10-15 minutes so they are easier to roll,
  3. Use a teaspoon to take a teaspoonful size amount and roll in to balls,
  4. Roll in to bites and store in the fridge for up to a week!

ENJOY!

 

Hannah x