• Emma Townsin

Banana Overnight Oats

A nutritious breakfast to grab and go!


Overnight oats sound fancy but actually are a simple and fast breakfast to grab and go in the morning. Eat at home, on your commute or at your desk.



They are loaded with with vitamins, minerals, phytonutrients, all our macronutrients-fats, protein and carbohydrates and plenty of fibre. This can help us to concentrate, increase our energy levels, keep us feeling full in the morning and gives us a good start to getting our nutrients in for the day.


They only take few minutes to make up the night before.


Plus, they taste delicious!


Ingredients:

  • 400g jar or plastic tub (or close enough) with lid

  • 1/3 cup whole rolled oats (the whole grain rather than porridge oats which are usually in small pieces)

  • 1/3 cup milk or milk alternative

  • 1/3 cup (or two large scoops) of greek yoghurt or thick natural yoghurt

  • 1 tablespoon of chia seeds

  • 1 tablespoon of mixed seeds (such as linseed, pumpkin, sesame and sunflower or whatever you find)

  • 1/2 teaspoon of vanilla extract

  • 1/2 ripe banana (chopped) or honey for sweetness


Prep:

  1. Add ingredients into the jar or plastic container

  2. Mix really well to ensure ingredients are mixed through

  3. Put lid on and place in fridge overnight (or at least 4 hours)

  4. Grab-and-go in the morning



Tips:

  • Not a breakfast person? Overnight oats are perfect if you like to eat a little later in the morning. Grab them from the fridge on your way out and eat them later in the morning when you feel ready. They are a nutritious but hearty late breakfast to satisfy that morning hunger.

  • You can make up a few serves in one go so breakfast is ready for the next few days. If it has fresh fruit, be careful about keeping it for longer than this.

  • The chia seeds help to absorb the liquid and give it the creamy texture. You can find them with the nuts and seeds in supermarkets. If you make it without the chia seeds- you may need a bit less liquid.

  • If using a fortified milk, ensure it is fortified with calcium, B12 and vitamin D (and iodine when possible) that are all naturally in cow's milk.


Let's connect!

  • Foodi instagram
  • Foodi Facebook

Copyright foodinutrition.co.uk; managed by UK registered dietitian Emma Townsin.