Do you have a bag of oatmeal gathering dust in the cupboard since the summer weather kicked in? I don't have much of a taste for warm porridge in the summer months, but don't want to forego oatmeal as it really is one of those foods that when I eat it at breakfast, I feel satisfied right through to lunch. So while porridge is not too appealing to me in hot weather, overnight oats are a different story. They are easy to make and best of all require no cooking.
Overnight oats are basically oats soaked in liquid with 'add-ons' such as chopped fruit, berries, toasted nuts, seeds, etc. Some combinations are more nutritious than others depending on what you add to your overnights oats. For example, you might add plenty of flax seeds or chia seeds for omega 3s and added fibre. You might add berries for an antioxidant hit. You might even soak the oats in a green smoothie to add leafy greens to your breakfast. Or indeed you might shun any form of sweetener to keep the sugar content low. Whatever way you chose to have yours, overnight oats are easy to make and a tasty way to keep you eating your oats right through the summer weather.
This recipe combines oats with almond milk, chia seeds, orange, pistachio and honey. How much honey you put in is up to you. If you are watching your sugar intake, you may want to leave it out all together, but if not, I think half a tablespoon of honey per serving is more than sufficient to satisfy any sugar cravings. The inclusion of orange segments and juice in this recipe will also add a sweet kick.
This recipe makes four portions. I like to make all four in one go and put them in individual jars and keep them in the fridge, giving me a handy breakfast for four mornings in a row with minimum effort. Who says healthy eating has to be time consuming?!
2 cups oats
4 tbsp chia seeds
2 cups almond milk
1/4 cup orange juice
Zest of an orange
2 tbsp of honey
Pinch of sea salt
1 orange, peeled and cut into segments
1/2 cup of pistachios
Natural yoghurt or coconut yoghurt to serve
1. In a large bowl, mix together the almond milk, honey, orange juice, orange zest and sea salt.
2. Add the oats and chia seeds and stir well. Pour into either one large mason jar or tuberware container or four individual jars or containers and place in the fridge overnight.
3. Shell the pistachio nuts and place them on a baking tray. Put them in the oven for 10 minutes at gas 5/190C. Remove from the oven and using a large knife or meat clever, smash into a crunchy crumble. Keep in a separate bowl and add them to the overnight oats just before eating.
3. The next morning, remove from the oats from the fridge. To serve, top with chopped orange segments, toasted pistachio nuts and a dollop of either natural yoghurt or coconut yoghurt.