Overnight Oats

If you follow me (@amilliondresses) on twitter or instagram you will have noticed that I have started  eating numerous varieties of overnight oats for breakfast.  I have been asked if it is like cold porridge and the answer is NO! It isn't like hot porridge either to be honest.  It is rich and creamy and very filling and the best bit is there are so many flavour options you can't possibly get bored. 

The basic ingredients are oats, yoghurt and milk and you can flavour it with whatever fruit you fancy.

I take a 2/3 cup of oats, add 2 tablespoons of chia seeds and then mix with yoghurt, almond milk and fruit.   For this one I have chosen to use peach yoghurt and add sliced peaches.

 

I add the yoghurt to the dried ingredients and give it a mix.  I then add almond milk by sight.  I want it too be slightly runny as the oats absorb the liquids overnight which is what causes them to soften

 

You can of course eat it in the bowl you make it in! I transport mine to work with me so a pretty jar works well for me.  I have put half of the oats into the jar, added a layer of peaches and then topped with the rest of the oats.  I love digging down and getting big chunks of juicy fruit.

 

I have tried quite a few flavour combinations, these are my favourite:

Oats, natural yoghurt, almond milk, chia seeds, honey & lots of blueberries

Oats, cherry yoghurt, chia seeds, almond milk, cocoa nibs & cherries

Oats, natural yoghurt, chia seeds, honey, almond milk and raspberries

Oats, natural yoghurt, almond milk, almond butter, chia seeds, honey and topped with banana

The opportunities are endless!  If you have tried it let me know what you think and if you have found the most amazing flavour combination please share with me in the comments.

Why is breakfast so important?

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There is no doubt that breakfast is the most important meal of the day, yet up to a third of adults in the UK skip it.
Your first meal provides energy for your day's activities and contributes to your intake of fibre and essential vitamins and minerals such as magnesium, iron and zinc.
Breakfast is an important way to maintain a healthy weight; studies have shown that people who eat breakfast are less likely to be overweight. Studies have also shown that breakfast may help improve mental alertness and physical performance. So all of you doing the couch to 5k challenge should be eating a good breakfast!

What makes a good breakfast?

Breakfast should be a full meal and not just a snack. About 20% of your energy intake should be at breakfast which equates to 400 calories for women and 500 for men who want to maintain their weight. The Foods Standards Agency recommends at least one starchy food at breakfast e.g. cereal, porridge and bagels. Having a glass of juice in the morning equates to one of the recommended 5 portions of fruit and veg per day.
Here are some breakfast ideas that will keep your energy levels high and help you to maintain a healthy weight.

1. Porridge with dried fruits
Serving size: 50g with 125ml of semi-skimmed milk.
Health benefits: oats reduce cholesterol and are rich in fibre, which is good for digestion. Oats also release energy slowly, making you feel fuller for longer, and the milk in porridge contributes calcium.

2. Muesli, fruit and yoghurt
Serving size: 50g with 125ml of semi-skimmed milk.
Health benefits: whole grains are rich in fibre, making you feel full and improving your digestion. By adding fruit, you're eating one of your five-a-day portions. Yoghurt provides calcium, protein and fat, making this a balanced way to start the day.

3. Wholegrain breakfast cereal
Serving size: 50g with 125ml of semi-skimmed milk.
Health benefits: many breakfast cereals are fortified with vitamins and minerals.

4. Boiled eggs with wholemeal toast
Serving size: two eggs and one slice of wholemeal toast.
Health benefits: eggs are rich in protein, and vitamins A, D, B12 and E. They're also a rich source of zinc and calcium. There are nine types of essential amino acids that the body cannot make and has to get through food. Eggs are one of the few foods that contain all nine types of essential amino acids.

5. Wholegrain bagel with smoked salmon and low-fat cream cheese
Serving size: one bagel and one slice of smoked salmon.
Health benefits: smoked salmon is rich in omega 3 and counts towards your weekly intake of oily fish. Smoked salmon is also rich in vitamin E.

Check out simply breakfast for some great breakfast inspiration!

I usually have 30g of cheerios and 125ml of skimmed milk for breakfast which is 4 pro points on the Weight Watchers plan and I try to eat a banana and some berries which have a points value of 0.
What do you eat for breakfast?

*all nutritional information was found on http://www.nhs.uk/