• LJ Laura

Brilliant Breakfast ideas.

If you're looking for a low-effort breakfast that's extremely healthy and can even help you lose weight, overnight oats could be the answer.

Unlike porridge, overnight oats are not cooked at all. They're rolled oats left to soak in liquid overnight in the fridge.

A breakfast that is ready when you wake up – perfect for short on time mornings.

Overnight oats are great because they are easy to make, don't require any cooking or pans to wash, take minutes to put together, and they're perfect for getting ahead.

Are overnight oats healthy?

There are countless health benefits of overnight oatmeal.

A cup will help you feel full and satisfied. People who eat oatmeal for breakfast feel full for longer and consume fewer calories at lunch than when they consume corn flakes, according to an Annals of Nutrition and Metabolism study.

Overnight oats are good for your gut health. Uncooked, rolled oats that you use in overnight oats contain 8.5 grams of resistant starch. Cooked oatmeal contains much less. Resistant starch is a type of prebiotic fibre that your body doesn't digest. Instead, it passes through your digestive system untouched until it reaches your gut, where it is fermented by your gut bacteria and helps to promote a healthy gut environment.

Oats are high in fibre. A half a cup of rolled oats (the standard serving size for overnight oats) contains 4 grams of fibre. Fibre benefits include keeping your digestive system regular, keeping you full, and protecting your heart.

Oatmeal is good for heart health. A specific oat fibre called beta-glucan has been shown to reduce cholesterol levels by 5 to 10 percent, according to a study in the Journal of Nutrition and Metabolism.

Make it in 3 Easy Steps:

1) Pick your flavour combinations

2) Mix your ingredients in a suitable airtight container

3) Stir and leave in the fridge overnight (or 4-5 hours)

There are literally hundreds of variations to suit every taste. See below for some ideas.

The basic recipe for one generous serving:

· 45g cup oats

· 250 ml milk of choice (almond, soy, coconut, dairy for example)

Add to this a combination of the following:

Healthy fats (nuts or nut butter, seeds)

Protein (protein powder, dairy milk, yogurt, nuts)

Fibre (seeds, whole fruit)

Here are some flavour combination ideas:

Strawberry and banana, chia seeds and vanilla extract.

Apple and cinnamon, milled flax seeds.

Peanut butter, cocoa powder and banana.

Blueberry, cashew nut and mixed seeds

Chocolate and hazelnut.

Ginger and orange with mixed seeds.

Pistachio and pineapple.

Vanilla, almond and chia

Check out this link for more ideas:

Personalised coaching will help you discover many new ideas with support to put them into action. A healthier new you is just a click away. Contact me:

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