It’s easy to skip breakfast on a weekday – especially if the alternative is an extra five minutes in bed – or worse still, resort to stuffing your face with sugary cereal or toast because you haven’t got time to prepare something healthier. The solution? Overnight oats, a hearty upgrade on traditional porridge that, with a mere five minutes’ prep the night before, can be eaten immediately when you wake up – no cooking required.
‘Soaking the oats in milk or yoghurt overnight means they’re ready to go when you roll out of bed, and you can add as many healthy ingredients as you like on top,’ says dietician and blogger Katherine Younger (katheats.com), who created the version below. ‘You can even prep it in a Tupperware tub or jar for an on-the-go breakfast.’
Ingredients
90g oats
4tbsp Greek yoghurt
Pinch of cinnamon
1 banana, sliced
5 strawberries, sliced
To make
Mix the oats, yoghurt and cinnamon in a glass, Tupperware tub or jar. Leave overnight so the oats absorb the milk. Top with the banana and strawberries the next morning and eat.
The benefits
Oats provide protein, which builds muscle
Greek yoghurt provides calcium, which strengthens bones
Cinnamon provides antioxidants that soothe muscles after a workout
Banana provides vitamin B6, which boosts energy
Strawberries provide vitamin C, which boosts immunity
Enhanced extras:
Tweak your oats to suit your fitness goals with these simple recipe upgrades
For muscle
Add an extra 150ml of whole milk to your oats and yogurt mix
For fat loss
Top your oats with blueberries instead of banana for an extra insulin-regulating boost.
For energy
Swap the yoghurt for milky iced coffee for a caffeine hit to stimulate your body and mind.
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