Overnight oats are made of oat flakes – better to use rolled or jumbo oats – left to soak in water or milk for at least one night and served cold after adding yoghurt, nut butter, fresh seasonal fruit, chia and flax seeds. These are just some of the ingredients that you can combine with this very simple preparation.
As you will see from the ingredient list, it is best to use ground chia and flax seeds. In fact, your body will be able to assimilate most of the nutrients and absorb the fibres from ground seed rather than whole.
For 1 serving, preparation time 10 minutes, resting time 8-10 hours:
- 55g oat flakes
- 120g water (or milk)
- 1 tsp cinnamon
- 1 tsp nut butter
- 1 teaspoon of chopped chia and flax seeds
- Mixed nuts (walnuts, hazelnuts, cashews and almonds)
- Fresh fruit of the season
1 – In a jar or container with a lid, put oats and pour the water – or milk – with the cinnamon. Mix everything, cover and let it rest in the fridge for at least 8-10 hours.
2 – After the rest, the oats will have absorbed the liquid, and you can add the ground chia and flax seeds and the yoghurt.
3 – Then add the nut butter, dried fruit. Cut the fresh fruit and add it to the jar at the very last to maintain its freshness both in taste and appearance.
– Overnight oats can be kept for at least three or four days in the fridge. For best results, prepare it only with water and add yoghurt, seeds, and fruit just before consuming it.
– If you prefer a sweeter taste, dissolve some honey or maple syrup in the water before mixing it with the oats.