Sunshine Overnight Oats
Sunshine food! Think “Pina-Colada” but for breakfast! Creamy dreamy overnight oats that hits all the nutritional and deliciousness buttons.
Instagram video hereÂ
In this recipe I celebrated the wonderful in-season organic sabre variety mangoes but you can off course use any ripe fruit you fancy. Peaches or pineapple would make good alternatives.
Why you should make overnight oats:
The recipe makes 3 portions and each portion has:
- 18/20g protein
- 10g fibre
- full of gut-loving ingredients
- won’t make you feel hungry a few hours later
- it will feel like sunshine in a bowl
I’ll be honest, breakfast is not my thing, it really isn’t, but I know at 47Â I can’t get away anymore with having caffeine on an empty stomach and not eating till the afternoon.
Because of my lack of interest in eating in the mornings, my breakfast (which I have mid morning) needs to be super convenient, quick and fuss-free.
These days I take my fibre and protein intake seriously and because of this, I make a conscience effort to get a minimum of 10g fibre and 20-30g protein ‘in’ per meal.
Important note on flaxseeds
Flaxseeds are great! They are packed full of fibre, healthy Omega 3 fats and protein. There are good evidence to suggest that having 2-3 tablespoons ground flaxseeds a day lowers our chances of certain cancers.
Whole flaxseeds are difficult to digest though and in order to gain all the benefits it is suggested that we consume ground flaxseeds instead.
Nuts and seeds are full of good-for-you Omega 3 fats but it’s this high fat content that makes the nuts, when milled, prone to becoming rancid. To prevent this I freshly mill (ie. whizz up) a small batch (1/2 cup) flaxseeds in my NutriBullet and store it in the fridge.
What is kefir?
To put simply, kefir is a fermented milk full of healthy beneficial bacteria. It’s sour and lightly fizzy and it can be made with cows milk, water or coconut milk. Â I am in the process of fermenting my own kefir with grains from Thank Goodness Food and raw milk from Cream of the Crop – I will keep you posted.
In this recipe instead of using both kefir and yogurt, you can just use yogurt (400g) or use kefir yogurt.
Vegan
Although I eat full fat cow dairy, this recipe can easily be replaced with vegan full fat versions including coconut milk kefir.
Topping ideas
- my Pina Colada granola (recipe)
- dollop Greek style yogurt
- fresh fruit like mango, passion fruit and pineapple
- toasted coconut flakes
Sunshine Overnight Oats
Equipment
- powerful food processor or NutriBullet
Ingredients
- 100 g oats
- 3 tbsp chia seeds
- 3 tbsp ground flaxseed see intro note
- 200 g fresh ripe mango
- 250 g full fat Greek style yogurt
- 150 ml kefir
- honey to sweeten opt
Topping Ideas
- Greek yogurt
- fresh mango
- granola my recipe
- toasted coconut flakes
- fresh passion fruit
Instructions
- In a bowl mix the oat, chia and flaxseeds.
- In a blender, blend together the yogurt, mango and kefir (or just kefir yogurt 400g) till smooth, have a taste you might want to sweeten the mixture with a bit of honey.
- Add the mango smoothie to the oat mixture and stir to combine well.
- Divide the mixture roughly equally to 3 container and store in the fridge overnight.
- To serve, top each container with your favourite topping and enjoy!
- The overnight oats will easily 'sit' in the fridge for a week.
