Integrative Nutrition Recipes

Endless options for an easy breakfast

Overnight oats have become really popular recently, and for good reason – they’re delicious, satisfying, healthy and super quick to make! What’s more, the flavor combinations are endless!

This strawberry and honey overnight oats recipe is a summer breakfast delight. Taking only take a few minutes to put together, you can pop this in the fridge overnight, and by morning, voila! You’ll have a perfect breakfast to grab and go. Alternatively, overnight oats also make a great post-gym snack or afternoon treat. You can make life even easier by preparing a big batch in a larger jar or tub, and keep it in the fridge for a few days to enjoy as needed.

Healthy oats to start the day

If you’re looking for a gluten-free breakfast that isn’t eggs, oats are a good option. High in fiber and with more protein than other grains, oats are very filling. This makes them a great choice to start off the day, particularly if you’re pursuing weight loss goals. They’re also full of nutrients – vitamins, minerals and antioxidants – which can help reduce cholesterol and prevent heart disease. Rolled or whole oats work best as they are more absorbent and less chewy than steel-cut oats. Although they are naturally gluten-free, you’re best to check the label in case they’ve been prepared alongside gluten-containing ingredients.

Pairing oats with yogurt, a healthy source of protein, lowers the glycemic load. This helps to stabilize blood sugar levels and keep you feeling full for longer. Overnight oats are essentially rolled oats soaked overnight in yogurt and milk with a few delicious added extras. The oats soak up the liquid ingredients to create a creamy, porridge-like breakfast pudding. You can then add whatever ingredients you like to get your ideal flavor and texture.

Boost the health benefits with fruit and nut toppings

This recipe is a strawberry, blueberry, and honey classic. It’s also perfect for when you’ve finished a jar of honey, but there’s still a little bit left in the jar that you can’t quite get out with a spoon! Simply add the overnight oats ingredients to the honey jar and it will soak up the leftover honey.Fresh fruit, nuts, and seeds are also excellent options and will add a bit of texture and crunch. To this, you can add honey, maple syrup, cocoa, cinnamon or nut butters. The strawberries and blueberries in this recipe add sweetness, color, and vitamins, but you can use any combination you like.

Here are some other delicious flavor ideas to add to the base mixture of oats, yogurt, and milk:

• Chocolate and peanut butter – add a teaspoonful each of cocoa and peanut butter instead of honey and fruit, and top with chopped hazelnuts.
• Red apple and cinnamon – grate half an apple into the mixture along with a teaspoonful of cinnamon.
• Strawberry cheesecake – stir in a spoonful of strawberry jam and some cream cheese for an indulgent treat.
• Tropical fruit – add some desiccated coconut and chopped mango and pineapple to the oats and yogurt, and top with some dried goji berries for a superfood fix.
• Maple and chia – add maple syrup instead of honey, and stir through some chia seeds. As chia will thicken the mixture, so you’ll need a little more milk or water to balance it out.

Strawberry and Honey Overnight Oats (serves 1)

2 tsp local honey

½ cup rolled oats

½ cup natural yogurt

½ cup water or milk

1 tsp cinnamon

1 Tbsp chopped strawberries

A few blueberries

Directions

1. Put all the ingredients in a mason jar or jam jar and stir thoroughly but carefully.
2. Seal the jar and leave it in the fridge overnight.
3. Sprinkle additional toppings in the morning before serving.

Recipe Notes

• You can swap the natural yogurt for Greek yogurt, and swap the water for any milk of your choice.
• For a dairy-free version, replace the yogurt with mashed banana or applesauce. Using banana is also a great way to reduce the sugar content – simply omit the honey.
• For a vegan version, swap the yogurt and milk for plant-based alternatives.
• Overnight oats can be enjoyed cold, for a lovely light, fresh breakfast in summer, or they can be heated in the microwave for 30 seconds if you prefer them warm.

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