Chocolate Cherry Oats
Chocolate Cherry Overnight Protein Oats
Overnight oats you cant resist!
Overnight oats are definitely my go-to breakfast cereal. An easy solution to beat the breakfast rush hour. I love making a whole batch that last five days. I have added protein powder to boost the nutrient profile to help keep hunger at bay for longer. Each morning, I pair my oats with thinly sliced kiwi, a spoonful of psyllium husk, crushed walnuts, and a splash of kefir. Delicious!
Ingredient switch
Make this recipe FODMAP friendly: replace cherries with (2 cups) frozen blueberries add extra Iow FODMAP milk of choice. Protein powder is Iow FODMAP (Monash University certified) a good source of plant based protein and iron (Non-Haem).
Make this recipe diabetes friendly: make sure to stick to the above quantities and portion into five smaller serves. Additional toppings will increase the carbohydrate content of this meal.
Make this gut friendly: swap out Soy milk for Kefir. Interestingly, Kefir is already low in lactose due to its fermentation process where milk sugar ( lactose) is converted into lactic acid.
Want more information
As a wholegrain, oats are rich in soluble fiber, Beta Glucans, which makes them heart-friendly and an excellent option for people living with diabetes. Beta-glucans also help support gut health by promote the growth of benefitial bacteria in the intestines. The soluble fibre and protein in oats works together to keep you full for longer and slow the release of blood glucose. Additionally, oats are a rich source of nutrients including magnesium, copper, thiamine and zinc.
It’s worth noting that whilst rolled oats retain all parts of the cereal grain, instant oats are processed further to making them thinner and smaller. They may also contain added sugar or dried fruit to enhance their flavour and when eaten they release sugar more quickly into the blood stream, and are not considered a low glycemic-index (GI) option. Steel-cut oats are whole kernels cut into two or three pieces using steel blades. The least processed oats, boasting the highest fibre content. They have a chewy texture, nutty flavour and take longer to cook a great option for overnight oats. Cherries are a low GI fruit and a good source of potassium, Vitamin A,C and E. In addition, cherries possess beneficial anti-inflammatory properties, primarily due to their red skin pigment anthocyanins.
Chocolate Cherry Oats
Deliciously creamy choc cherry oats, team with crushed walnuts, kefir and extra fruit. Prepare five days of breakfast oats in just five minutes.
Ingredients
Instructions
Diabetes I WPI I Overnight Oats I Low GI I High Protein I Low FODMAP I Cherries I Non-Haem Iron I Phytosterols I Steel Cut Oats I Wholegrain Oats
I’m Angela an, accredited practicing dietitian and educator with a passion for gut health, diabetes and all things food.