Deskfest Day 5 - Overnight Oats with Chia Seeds

Deskfest Day 5 - Overnight Oats with Chia Seeds

Sunday.. the day of rest?! Today is day 5 & the final day of the #deskfest challenge and I really have loved every day of it.. from the Breakfast Cookies, to the Banana & Peanut Butter Smoothie, to the home-made granola with pouring yoghurt and finally the soya berry smoothie .. today though I bring you my all-time-fave breakfast.. and this time it's been jazzed up.. Over Night Oats with Chia Seeds.

This breakfast tastes good enough to be a dessert.. and it's so creamy that you would never guess that it's actually good for you!! Oats are a fantastic source of soluble fibre which helps lower cholesterol and they also have a low glyceamic index, which means that you will be left feeling fuller for longer :)

Now, this recipe does require a little bit of organisation but to be honest it's not an awful lot (it's just throwing together a load of ingredients in a bowl and popping them in a fridge!). Over-night oats are super versatile as you can add any topping of your choice.. any fresh fruit, nuts, seeds, or even coconut the choice is yours!

To make this delicious bowl of over-night oats you will need:

 

1/2 cup (40g) of Porridge Oats

1/2 cup (125ml) of Alpro Vanilla Pouring Yoghurt

2/3 cup (160ml) of (unsweetened) Almond milk

1 tablespoon of chia seeds (optional) - chia seeds are a fantastic source of protein, omega3 (for heart health), calcium and fibre, and they expand to create a deliciously creamy texture.. this also helps you to feel fuller for longer!

A pinch of cinnamon (optional)

 

At your desk.. add your chosen topping! Mine was blueberries and banana :)

 

The mixture 'thickens' over night!

And here is what to do:

1) The night before, mix your oats in a bowl with the pouring yoghurt, milk, chia seeds (optional) and cinnamon (optional)

2) Cover and pop in the fridge

3) The next day top with your chosen toppings and enjoy the creaminess!!

This #deskfest recipe was inspired by a post last summer that I wrote.. [click here] to see it!

 

Happy Sunday :)

 

Nic x

 

Specialist Dietitian

Deskfest Day 1 - Alpro Breakfast Cookies

Deskfest Day 1 - Alpro Breakfast Cookies

All too often I hear the words 'Oh, I just have no time for breakfast' or 'I'm just not ready to eat first thing on a morning' .. well, I have the answer to these problems... BREAKFAST AT YOUR DESK! Alpro have asked me to help people to enjoy a nutritious breakfast where-ever they are.. so here's to 'turning over a new leaf' and starting the day the right way.. with a healthy breakfast!

Breakfast is so important.. it provides vital nutrients such as calcium and B vitamins, it improves memory and performance, and breakfast eaters also tend to have lower levels of cholesterol and are less likely to be overweight.. meaning a reduced risk of heart disease.. need I say any more?! Ok, so you can read more about the benefits of breakfast [here].

Over the next couple of weeks I will be blogging my five favourite breakfast recipes that can be enjoyed at any desk.. and will be tweeting about them with the hashtag #deskfest - you can follow me on twitter/facebook/instagram/Pinterest. Today's inspiration is truly delicious.. I bring you breakfast cookies!

To make these cookies all you will need is..

1 cup (80g) of porridge oats

1/2 cup (125ml) of Almond or Hazel nut milk

~Heaped tablespoon (20g) of chopped almonds (or other nut)

~1/2 cup (50g) of dried fruit such as juicy raisins or cranberries

1 egg white

1/2 teaspoon of cinnamon or ginger (which ever you like!)

1/2 teaspoon of baking powder

1/2 teaspoon of vanilla

2 teaspoons of Stevia/Truvia (natural sweetener)
Optional Extra - Dark chocolate chips!

And here's what to do!

 

1) Pre-heat your oven to 180 degrees C / 375 degrees F

2) Mix together the dry ingredients (oats, dried fruit, nuts, cinnamon/ginger, baking powder, stevia)

3) Mix in the wet ingredients (milk, egg white, vanilla)

4) Spoon onto a baking tray & bake for 25-30 minutes

5) Allow to cool and pop 2-3 in your breakfast tin ready to take to work!

 

 

This recipe makes 7 cookies and each cookie provides just 90 calories!

You can also see me making these delicious cookies on YouTube where I explain the benefits of each ingredient too!

So what are you waiting for?! Get baking.. there's no excuse to miss tomorrow's breakfast :)

Nic x

 

Specialist Dietitian

Update... I've had such a big response on twitter about how you guys love to make these and I wanted to share this great 'adapted' breakfast cookie recipe to make breakfast flapjacks created my the lovely Paul Mumford - All he did was use honey instead of stevia and so needed less milk, baked in a tray and cut up like flapjack.. easy!!

And in case you wanted to see some of your creations.. here you go! - my chocolate brownies also make a sneaky entrance!

Overnight Oats

Overnight Oats

If you've read my 'benefits of breakfast' post then you'll already know about the fantastic health benefits of a good breakfast.. my personal favourite is porridge (or oatmeal for you US readers!). In the summer though, I find hot milk too warm and so I turn to 'overnight oats' for my oat & fruit pick-me-up!

Overnight oats are 'oh so' simple to make .. you simply mix together milk, yoghurt and oats and leave the mixture overnight in a fridge. The oats soak up the moisture which makes them perfect to eat the next day. Why not try the following toppings (just add them in the morning!) ..

• Chopped banana & cinnamon
• Blueberries & poppy seeds
• Chopped peach & brown sugar
• Sliced strawberries & walnuts
• Grated apple (bircher style!)

Sound tempting? Here's what you will need and step-by-step what to do!

2/3 cup (160ml) Almond Milk (any milk will work though!)

1/2 cup (40g) Porridge Oats

1/2 cup (100g/125ml) Vanilla or Fat Free Greek Yogurt

A pinch of Cinnamon

1) The night before mix together the above ingredients - I mix mine in an air tight jar for ease!

I love measuring cups as they make measuring ingredients super quick - I got mine from eBay!

Mix !!

2) Refrigerate overnight... cover the mixture to make an air tight seal (you could use clingfilm)

Overnight oats with banana and cinnamon

The oats take a minimum or 3 hours before they're ready..

3) Wait for morning time, add your chosen ingredients and enjoy!

Cheesy Pic..

So there you have it, porridge in the winter and overnight oats in the summer.. I just can't get enough of those whole grains :)

Overnight oats with frozen blueberries & poppy seeds

Nutrition Per Serving: 244 Kcal, 16g Protein, 37g Carbs, 5g Fat*
(Above excludes toppings)

Nutritional Benefits: Rich in soluble fibre & beta-glucan (to lower LDL-cholesterol), high in protein (to help keep you fuller longer)

For other healthy breakfast ideas [click here] !

Nic x

 

*Nutritional information provided by Firecracker