Although the overnight oats craze has mostly settled down, I have recently come back to it as a morning favorite. It makes a grab-and-go breakfast or lunch super easy.
Did you know that it was invented by a Swiss physician? Maximilian Bircher-Benner created muesli around 1900 for patients in his sanitorium (health clinic). It was made with entire apples (including core), nuts, oats, lemon juice, cream and honey.
Nowadays it’s typically made up of 80% grain, 10% nuts & seeds, and 10% dried fruits. I use rolled oats but you can add in rolled wheat, amaranth and other grains as desired.
Here is the base recipe for my version. It makes 1 serving but it’s easy to make 3-4 at a time to store in the fridge.
Ingredients:
½ cup whole rolled oats (old-fashioned, not quick or instant)
1 tablespoon black chia seeds (high in protein and fiber!)
Pinch sea salt
1 tablespoon dried coconut flakes
1 teaspoon blanched, slivered almonds
½ teaspoon cinnamon
½ teaspoon maple syrup (actual maple syrup, not syrup)
¼ cup whole milk yogurt
2/3 cup oat milk (add less for thicker and more for thinner consistency)
Method:
- Add all ingredients in a lidded jar, stirring until mixture is combined and there are no clumps at the bottom.
- Add toppings such as blueberries, apple, sliced banana, dried fruit (apricots, tart cherries, figs), dark chocolate cocoa nibs, etc. or your favorite combinations.
- I also love to sprinkle extra cinnamon on top.
- Store covered in fridge overnight and for up to 5 days.
- Before serving, can also top with a heaping spoonful of banana nut granola or drizzle with additional maple syrup.
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For other impromptu meal ideas check out The Menopause Menu & Pinterest.