Melbourne Holistic Health Group

Published in Recipes on 31 October 2011 by Melbourne Holistic Health Group

This is an easy recipe for a nutritious breakfast and can be eaten hot or cold.
Soaking the rolled oats and almonds overnight will cause them to soak up the milk, giving them extra bulk and making them easier to chew the following day. The key to this breakfast is the oat bran (found in most supermarkets). This will contribute additional soluble fibre to the diet and, by drawing water, will improve satiety (the feeling of fullness) and help to control serving size. Half a cup of oats does not seem like much, but after soaking them and adding the oat bran, most people will find that this breakfast is very sustaining.

I have also provided a low-calorie version that can be made in larger quantities and portioned into smaller containers (take-away coffee cups work well) for a ready-made, quick breakfast.

Note:
Low-fat yoghurts often contain high amounts of sugar. As a general rule, yoghurt containing fruit is often high in sugar. It is important to note that even plain yoghurt will contain some sugar by way of lactose (a type of sugar naturally found in dairy). On average, plain low-fat yoghurt will contain 5-7g of sugar per 100g of yoghurt. Anything beyond this is additional sugar added for flavour.

Ingredients:

• ½ cup rolled oats
• 1 heaped dessertspoon oat bran
• 6-8 almonds
• 1 dessertspoon ground pumpkin seeds (or other seed of choice).
• Fruit to taste: grated apple or pear, berries, banana
• Low-fat yoghurt
• Low-fat milk or soy milk

You will need

1 mixing bowl
Spice mixer, grinder or mortar and pestle (for grinding seeds)
Measuring cups and spoons

Method:

1. Put oats, almonds, pumpkin seeds, and oat bran into a bowl. Cover with low-fat milk or soy milk and leave in the fridge overnight.
2. The next morning, either heat up the mixture or leave cold. Add a dollop of yoghurt and some fruit and its ready.
3. You can also add cinnamon for additional flavour.

Low-calorie version:

This version provides only 150 calories, 15g carbohydrates (as sugar) and 16g of protein. It is still very satisfying and filling, and can be made in bulk and portioned into smaller containers (as suggested above) for a quick and easy breakfast. It can also be used as a snack between meals.

Ingredients:

1 cup low-fat, low-sugar yoghurt
2 heaped dessertpoons oat bran
Fruit to taste: ½ grated apple or pear, 10 or so raspberries or other berry.

Method:

Add the oat bran and fruit to the yoghurt. Stir through to combine.
Leave to stand overnight before eating.

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