4 portions of Overnight Oats with Apple and Dried Fruit
Prep: 10 min + overnight resting
Ingredients
Prep: 10 min + overnight resting
Ingredients
- 180 g (6 oz) rolled oats (Whole)
- 500 ml (2 cups) milk, Whole fat or your favorite homemade vegetable milk
- 30 ml (2 Tbsp) brown sugar (raw sugar or honey)
- 2 apples, finely diced
- 30 ml (2 Tbsp) finely sliced almonds or nuts
- 30 ml (2 Tbsp) sultana raisins or sliced prunes
- 30 ml (2 Tbsp) dried apricots, figs or dates, chopped
Instructions
- Soak the oats in the milk.
- Stir in all remaining ingredients. Mix well, cover with plastic wrap, and refrigerate overnight.
- Serve with extra milk, cream or yogurt.
Benefits
Overnight oats are becoming a source of resistant starch, a type of soluble fiber that feeds a healthy gut microbiome, specifically the Akkermansia muciniphila species.
Akkermansia plays an important role in maintaining good gut health, including cancer prevention.
All the other ingredients provide protein, high-quality fats, fiber, vitamins, minerals, polyphenols, antioxidants, etc.
Keep the sugar at the “sweet spot” – in the middle to low.