Overnight Oats

These overnight oats are the perfect energy-sustaining way to start your day. Easy to make in advance and just top with nuts, seeds and berries when you're ready to eat.

Oats are a complex carbohydrate, which means they tend to digest slower than simple carbohydrates. They are also high in fibre which also slows down digestion and helps you feel fuller for longer. I use jumbo, thick-rolled oats, which gives them a bit more chew. Chewing is an important part of digestion.

Chia seeds are a wonderful little powerhouse. High in protein, fibre, and omega-3 healthy fat, they support mental focus and energy, and help you feel fuller for longer.

Greek yoghurt - I always choose the unsweetened options when it comes to yoghurt as sugar is often added and hidden behind a misleading healthy label. Yoghurt is great source of protein and supports gut health due to its high content of probiotics (the amount of protein and exact strains and amounts of probiotics vary by brand, so check the labels).

Milled flaxseeds/linseeds. I like to add a these due to their omega-3 healthy fats and high fibre content. If you suffer from constipation these are great to add to your diet as they can get things moving. Make sure to increase your water intake if you're upping your fibre intake as fibre and fluids work together to keep your bowels moving. Increase fibre slowly rather than making a sudden jump to avoid bloating and constipation.

I like to add hemp heart seeds for their fibre, healthy fats and antioxidant content, but these are optional.

I also add a good quality protein powder as I usually workout before breakfast (making sure to have a snack before my workout) and I want to support my muscle recovery. I don't like to rely on protein powders so if I have time, I'll cook some eggs, as I like to get the majority of my protein from whole foods.

Recipe (serves 4-6)

Ingredients

200g Oats

4 tbsp Chia Seeds

2 tbsp Milled Flaxseed

2 tbsp Hemp Seeds (Optional)

1-2 scoops Protein Powder (Optional)

800ml Milk (of your choice)

4 tbsp Yoghurt (unsweetened)

Method

Mix all the dry ingredients together in a bowl. Then add the milk and yoghurt and mix well.

Cover or put in container/s of choice and leave in the fridge overnight.

When ready to eat, add nuts, seeds and berries and enjoy.