Friday, 19 August 2016

banana blueberry walnut overnight oats

this is my breakfast on most days, when i eat alone. it's quick, easy and sees me through to lunch without an attack of the mid morning munchies. all it takes is a quick mix and stir in a sandwich box which i cover and refrigerate before retiring the night before.

when i wake up, a delicious, nutritious, hunger-busting breakfast is waiting to be topped with all manner of delights. don't just stick to the suggestions below. if fodmaps are not a problem for you, diced juicy pears or figs are wonderful. raspberries with grated white chocolate and macadamia nuts feel naughty and make this dessert worthy, but remains a healthy combination, if you don't go crazy with the chocolate.

makes 1 serving


4 tablespoons rolled oats
1 tablespoon oat bran
2/3 -1 cup cold brewed green tea or water (more for a thinner porridge)

1 medium sized ripe banana, slice
1/2 cup blueberries
2 tablespoons untoasted walnuts
2 teaspoons maple or brown rice syrup or 5 drops stevia
a generous sprinkling of ground cinnamon

  • combine porridge ingredients in a container and stir well
  • cover container and refrigerate overnight
  • when ready to eat, transfer to a bowl or deep dish
  • top with sliced banana, blueberries, walnuts, chosen sweetener and cinnamon
  • enjoy

  • green tea helps your body burn fat at a heightened rate
  • cinnamon helps your body zero in on and burn belly fat
  • for a creamier texture and to increase protein, fibre content and weight loss benefits, add 1 tablespoon chia seeds and additional 1/2 cup liquid to porridge mixture before refrigerating

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