OVERNIGHT OATS 5 WAYS

Inspired by decadent desserts

By PW Nutritionist Aleena Khusro

For some, an elaborate nutritious breakfast doesn’t seem like a feasible option in the morning, and sugary cereal bars appear to be the best bet. But who said you have to slave away in the kitchen during the early hours for a delicious yet healthy meal? Overnight oats are a magical creation that are ideal for rushed mornings.

Overnight oats take only 5 minutes to assemble and can be prepared the night before, so all you have to do in the morning is grab your breakfast out of the fridge and dash out of the house! They can be stored in the fridge for 3-5 days – that’s your week’s worth of breakfast dilemmas sorted!

So what are overnight oats? This delicious invention is basically raw oats soaked in a milk of your choice. So instead of having to cook the oats yourself, they cook themselves! This means ditching the hassle of washing pots and pans – what more could you want!

Why do we highly recommend overnight oats for breakfast?

- They are great for weight loss! A serving of oats keeps you full a lot longer as they are full of fibre. Studies show that people who choose oatmeal as their breakfast option tend to eat fewer calories at lunch!

- Overnight oats contribute to a healthy gut! Uncooked oats contain more resistant starch, called beta-glucan, than cooked oatmeal. This passes through the digestive system untouched and is acted on by healthy gut bacteria.

- They aid in maintaining a healthy heart and reducing our ‘bad’ or LDL cholesterol. The prebiotic oat fibre, beta-glucan, can help mop up cholesterol and lower this by up to 10%.

- Oats are complex carbs and have a low ‘glycaemic index’, which means they don’t result in blood sugar spikes and crashes! This makes them great for reducing incidence of type II diabetes!

- They help in sustaining your energy levels and help ward off cravings later on in the day. A pot of overnight oats helps avoid the temptation of popping into a bakery in the mornings to grab a greasy bacon sandwich or a chocolate croissant.

Grab a cute glass jar or mason jar to make your breakfast in – you can get really creative here! You can layer your oats with fruit, nut butters, nuts, chia seeds etc. Glass jars are also environmentally friendly, and not to mention make for a really cute Instagram pic!

To get you started, here are our top 5 desert inspired overnight oat recipes…

Mixed Berry Cobbler Overnight Oats

Ingredients
• 50g or ½ cup Summer Fruits PW Porridge
• 100ml almond milk (or other milk of choice)
• 1 tbsp non-fat greek yogurt (or other 0% fat yogurt varieties)
• Handful of frozen mixed berries
• 1 tsp chia seeds
• 80g mixed fresh berries

Method
Add in oats and chia seeds, followed by milk and yogurt. Mix everything well until desired consistency is achieved. Add in frozen berries and refrigerate overnight. In the morning, stir and top with fresh berries.

Nutritional info
• 288kcal
• 19g Protein
• 35g Carbohydrates
• 5.8g Fat
• 11g Fibre

Black Forest Gateau Overnight Oats with Almond Butter

Ingredients
• 50g or ½ cup PW Chocolate Porridge
• 100ml almond milk (or other milk of choice)
• 1 tbsp non-fat Greek yoghurt (or other 0% fat yogurt varieties)
• 1 tsp chia seeds
• ½ tsp cacao powder
• 3 pitted frozen cherries, chopped
• 4 fresh cherries • 1tbsp almond butter

Method
Add in oats, chia seeds and cacao powder. Then add in the yoghurt and milk. Add in frozen cherries and refrigerate overnight. The next morning, stir all ingredients and top with fresh chopped up cherries and a tablespoon of almond butter.

Nutritional info
• 386kcal
• 24g Protein
• 31g Carbohydrates
• 16g Fat
• 10g Fibre

Peanut Butter Cup Overnight Oats

Ingredients
• 50g or ½ cup PW Chocolate Porridge
• 120ml almond milk (or other milk of choice)
• ½ tsp cacao powder (optional)
• 1 tbsp peanut butter (crunchy or smooth - we don't judge!)
• ½ banana

Method
Add in oats, cacao powder and PB, then pour in the milk. Mix all ingredients thoroughly and refrigerate. The next morning, stir all ingredients and top with ½ sliced banana.

Nutritional info
• 382kcal
• 21g Protein
• 35g Carbohydrates
• 16g Fat
• 7.3g Fibre

Strawberry Shortcake Overnight Oats

Ingredients
• 50g PW Vanilla Porridge
• 100ml almond milk (or other milk of choice)
• 1 scoop Strawberry Milkshake Slender Blend
• 3 sliced frozen strawberries
• ½ tbsp non-fat Greek yoghurt
• 4 large fresh strawberries sliced

Method
Add in oats and strawberry slender blend. Add in yoghurt and milk. Add frozen strawberries and refrigerate overnight. The next morning, stir all ingredients and top with fresh chopped up strawberries. Sprinkle 1 tsp of chia seeds if desired!

Nutritional info
• 296kcal
• 24g Protein
• 34g Carbohydrates
• 5.1g Fat
• 6.3g Fibre

Apple Pie Overnight Oats

Ingredients
• 50g PW Vanilla Porridge
• 100ml almond milk (or other milk of choice)
• ½ cup grated apple
• ½ apple sliced
• 1 tsp chia seeds
• ½ tsp cinnamon

Method
Add in oats, cinnamon and chia seeds. Add in yoghurt and milk. Add grated apple and refrigerate overnight. The next morning, stir all ingredients and top with fresh sliced apple. Top with a pinch of cinnamon and chia seeds if desired!

Nutritional info
• 253kcal
• 14g Protein
• 33g Carbohydrates
• 5.9g Fat
• 6.6g Fibre

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