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5 min prep | Overnight

OVERNIGHT OATS

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Issy Panettieri

Founder & Naturopath

An easy, no-fuss, chocolatey breakfast that soaks itself overnight. Ready when you wake, topped with yoghurt, banana, and berries.

Soaking oats overnight makes them easier on digestion and gives you a genuinely effortless morning. The cacao and cinnamon add antioxidants and blood-sugar support, while the Greek yoghurt topping brings protein up to keep you full until lunch.

Oats are rich in β-glucan, a type of soluble fibre that absorbs water and forms a viscous gel, which slows gastric emptying, improving satiety, reducing post-meal glucose spikes and supporting cholesterol reduction.

Regular intake of β-glucan increases beneficial bacteria and increases the production of short-chain fatty acids (SCFAs) such as butyrate, which has a beneficial effect on the gut, nourishing colonic cells, supporting the gut barrier, regulating inflammation and supporting regular bowel motions.



Ingredients

½ cup of rolled oats

Milk of choice

½ tsp cinnamon

1 tsp cacao powder

1 tsp nut butter (I like roasted almond)

2 tsp maple syrup or honey

Method

Place oats into a glass jar the night before and cover with milk.

Add cinnamon, cacao, nut butter, and maple syrup, and combine all ingredients.

Leave in the fridge overnight to soak until the next morning.

Serve with a dollop of unsweetened Greek yoghurt, banana slices, berries, and chia seeds.

Tips

Prep 2-3 jars at once for grab-and-go breakfasts through the week. Swap toppings seasonally- stewed fruit in winter, fresh berries in summer, or whatever you have on hand to keep things interesting!





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