Overnight oats are an alternative name, and variation on, a more traditional Bircher Museli or ‘no-cook’ porridge. My mum showed me a great overnight oats recipe that she used to make. I’ve tried various different overnight oats since then, and have tweaked my version slightly. Here’s the one I like, although there’s plenty of room for variation. Here’s how it goes:
- In a large mixing bowl add: 200g quaker oats; 450ml almond milk; 1 large dollop of yoghurt (I use Total Greek); 2 handfuls of flaked coconut; 1 handful of seeds (I add pumpkin or sunflower); 2 grated apples; a few shakes of cinnamon. Then, cover this with cling film and place in the fridge overnight. Consume for breakfast the next day, covered with a little honey, some blueberries or whey protein powder (serves 3 – 4)
Alternatives: a 400ml tin of coconut milk is a great switch for the almond milk, or alternatively just use regular whole milk; change 1 grated apple for a mashed up banana; place a handful of blueberries ‘within’ the mix overnight, instead of as a topping when eating; add a handful chopped nuts (almonds/cashews) to add variety to the texture.
When: this would be a great meal prior to training or competition for sports performers. Alternatively, consume this after an exercise session in order to restore muscle and liver glycogen. This could be a really healthy breakfast for people looking to lose or maintain weight. This would also provide an excellent snack option, especially when it’s been prepared in advance, as it requires no cooking and lasts in the fridge for a number of days.