You may have heard that oats are a nutrient-dense food that is good for your digestive system. However, old-fashioned porridge just doesn't appeal. This is not your old-school porridge (although that's delicious and nutritious too).
This recipe by Chantelle (virtual nutritionist volunteer at Nutrition & Life) is shared to help kiwis looking for a gut-friendly breakfast recipe.
These creamy 'Overnight' Oats can be ready in 2 hours or more or prepared the night before for busy mornings.
- ½ cup Rolled Oats
- 1 tbsp Chia Seeds
- ½ cup Greek Yoghurt (unsweetened)
- ½ medium Banana, mashed
- ½ cup milk of choice
- Dash of cinnamon
Optional extras: berries, drizzle of honey, or maple syrup
1. Place all the ingredients together in a bowl or container and mix well to combine.
2. Cover and place in the fridge overnight, or for at least 2 hours to set and form a thick and creamy consistency
3. Serve with fresh or frozen berries and a drizzle of honey or maple syrup as desired
- When chia seeds are mixed with liquid, they form a gelatin-like substance. This gel-forming action is due to the soluble fibre in chia seeds. It can act as a prebiotic by supporting the growth of probiotics (beneficial bacteria) in the gut.
- Among whole grains, oats have high levels of soluble and insoluble fibres, both of which contribute to gut health. They are also an excellent source of prebiotics!
- Kefir yoghurt (fermented milk-like thin yoghurt) or yoghurt containing cultures are both good for promoting a healthy gut. This is because they contain probiotics.
- Greek yoghurt without added sugar is a good source of protein and healthy fat. This is important as non-beneficial gut bacteria love to feed on sugar.
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