AGE APPROPRIATE: When on 2 meals a day
SERVES: 1 adult and 1 child
Benefits:
These oats are a staple in our house – mainly because I can pre-prepare them the day before, making those busy mornings that little bit easier! These overnight oats are soured, which breaks down the phytic acid on the oats, making them a lot easier to digest and allowing the body too readily absorb more of the nutrients.
Soured Overnight Oats
RSF | NF – can be DF and EF and GF
- Stirring Utensil
- Fine-mesh strainer
- Saucepan
- 1 cup rolled oats
- 2 tsp chia seeds
- 2 tsp hemp seeds
- 2 tsp flaxseed meal
- 1 tsp apple cider vinegar or lemon juice
- 1 cup milk or mylk of choice
- 1 TBSP butter or ghee*
- 1 egg yolk (Can omit)
- 1 serve collagen (Can omit)
Optional Extras
- ½ banana (sliced)
- 1 Small handful of sliced strawberries, blueberries and/or raspberries
- 1 TBSP cacao nibs
- 2 tsp cacao powder
- handful of grated carrot
- 1-2 tsp tahini
- 1-2 tsp nut butter of choice
Toppings
- coconut yoghurt
- 1 tsp maple syrup
- chia seed jam
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Add oats, chia seeds, hemp seeds and flaxseed meal into a jar or container and cover with filtered water, add a tsp of apple cider vinegar or lemon juice. Place a lid or a cover over, and leave overnight (or at least 6 hours).
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When ready to cook, rinse the oat mixture under running water until water starts to run semi-clear.
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To a medium size saucepan, add the oat mixture, milk of choice, butter/ghee, egg yolk and collagen powder (add any optional extras of choice here also).
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Cook the oat mixture on a low heat until thickened and warm, stir occasionally. Add a splash more milk if they thicken too much.
AGE APPROPRIATE: When on 2 meals+ a day
Notes:
**Egg yolk, collagen powder and butter are all optional – these make a great balanced meal but none of the ingredients are necessary to make the porridge work.
**Swaps
– Oats for quinoa flakes for GF
– Butter for ghee or coconut oil or nut butter
– Egg yolk/collagen for nut butter or tahini
– You can omit flaxseed meal/hemp seeds/chia seeds and this porridge will still work fine. These are just for the nutritional benefit!
This will last 2-3 days in the fridge
Also makes a delicious portable meal if you pop it in a jar for lunchboxes or to take out with you.
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