Breakfast Recipes

Frozen Berry Overnight Oats

Overnight oats are a fantastic way of getting a quick and nutritious breakfast. So easy to make, taking just 5 minutes, and you can use whatever you have in stock at home. Then, just let it sit in the fridge overnight, and it’s hassle free grab-and-go breakfast in the morning.

In a recent publication, researchers at The University of Leeds reinvestigated the sugar content of yoghurts available in UK supermarkets. This was in response to their previous investigations published in 2018 with BJM which looked at the nutrient content of yoghurts back in 2016.

Yoghurt is often described as a healthy food, which it is, but the original study highlighted that less than 10% of available yoghurts were low in sugar, that’s <5g free sugar per 100g. Startlingly, almost no yoghurts aimed at children were low in sugar, which could contribute to childhood obesity and dental caries.

In their new paper, they compared the sugar content of the same yoghurts from 2016, and found that there was a 13% decrease in the sugar content over the past 2 years, highlighting a potentially positive effect public policy can have. Additionally, the greatest reduction in sugar were seen in children’s drinks and fruit yoghurts, while the number of different children’s and organic products also decreased by 23% and 27% respectively since the original dataset taken in 2016.

Overnight oats with frozen berries

Using a plain yoghurt is considered the best option, sweetening it yourself with whole fruit, which can be fresh or frozen.

Ingredients

  • 40g whole oats
  • 10g chia seeds
  • 10g sultanas
  • 80g plain yoghurt
  • 80ml milk, I have used kefir
  • 50g frozen cherries
  • 50g frozen blackcurrants
  • 15g chopped almonds

Method

  • Mix the oats, chia seeds, sultanas, yoghurt and milk together till there are no lumps.
  • Top with the frozen fruit, cover, and leave overnight in the fridge.
  • Add the chopped almonds just before eating.
Overnight oats with nuts and berries

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