Overnight Oats with Apple & Cinnamon
A delicious gluten-free overnight oats recipe that can be used as part of a seed-cycling protocol or for anyone looking to have a nturitious breakfast.
Ingredients
- 150g (5.3 oz) Greek yoghurt/ plant-based yoghurt
- 40g (1.4oz) whole-grain gluten-free oats
- 80g (2.8oz) pink lady apple, sliced
- 1 tsp Ceylon cinnamon
- 1 tbsp flax seeds
- 1 tbsp pumpkin seeds
- 50g (1.8oz) filtered water
Instructions
- Place the oats, seeds, water and cinnamon in a small bowl with the yoghurt, and soak overnight in the fridge
- The next morning, top with the apple and serve. If you are finding the mixture too dry, you can add more filtered water as needed.
Notes
Overnight oats are healthy because soaking them allows the nutrients to become more freely available, making it ideal for persons suffering with poor digestion. Soaking also helps deactivate anti-nutrients found in seeds and grains. Oats are a rich source of fibre, which helps lower blood glucose and cholesterol, and helps soothe an inflamed gut lining.
The dish is packed with healthy essential fatty acids such as alpha linolenic acid, an omega 3 fatty acid which supports hormone and cardiovascular health and helps reduce inflammation. The dish can be used as part of a seed-cycling protocol in the follicular phase (first two weeks) of the menstrual cycle.
The porridge also contains beneficial bacteria which help support a healthy gut microbiome.
Approximate micronutrient information per serving:
Vitamins
B1 (Thiamine) - 0.5mg (44%)
B2 (Riboflavin) - 0.1mg (8%)
B3 (Niacin) - 4.6mg (33%)
B5 (Pantothenic Acid) - 1.7mg (34%)
B6 (Pyridoxine) - 0.5mg (42%)
B12 (Cobalamin) - 0.6µg (25%)
Folate - 108.7µg (27%)
Vitamin A - 205µg (29%)
Vitamin C - 4.3mg (6%)
Vitamin D - 138IU (23%)
Vitamin E - 3.8mg (25%)
Vitamin K - 3µg (3%)
Minerals
Calcium - 276.5mg (28%)
Copper - 0.3mg (36%)
Iron - 2.6mg (14%)
Magnesium - 109.7mg (34%)
Manganese - 1.5mg (86%)
Phosphorus - 250mg (36%)
Potassium - 311mg (12%)
Selenium - 18µg (33%)
Sodium - 133mg (9%)
Zinc - 2mg (24%)
% RDI based on an adult female
Nutrition Information:
Yield: 1 Serving Size: 285g (10oz)Amount Per Serving: Calories: 388kcalTotal Fat: 17gNet Carbohydrates: 38gFiber: 8gProtein: 17.4g
