Overnight oats

Overnight oats, serves two,  202 calories per serving

overnight oatsThis really is a great way to enjoy fibre rich oats.  When they are soaked overnight they become soft and creamy, and with the addition of some fresh fruit they are also naturally sweet.  So there is no need to add extra sugar, agave or maple syrup.  The oats are low GI and will give you a slow release of energy until lunchtime.  The fruit and the oats will also give you a big burst of fibre; also great for keeping you fuller for longer and for improving your digestive health.  The chia seeds (pronounced chee- ah) not only make the dish firmer but add extra protein and calcium

And there is no reason why this dish has to be limited to just breakfast.  It makes a great dessert or afternoon treat.  The variations below will keep it interesting.

Go on pimp up your oats!!

Serves two,  202 calories per serving

IMG_184860g porridge oats

160 ml of non dairy milk (coconut, soya, oat, almond milk etc)

1 apple – grated

large pinch cinnamon

1 tbls sunflower/pumpkin seeds

1 tsp chia seeds

Put all the ingredients in a bowl and stir, then place in the fridge overnight or at least for 2 hours

IMG_1849

In the morning stir all the ingredients again and add more milk or water if its too thick and serve in a bowl

 

The ingredients can be increased to make more than one serving and can be kept in the fridge for up to three days

 

 

A transportable alternative is using an almost empty peanut butter jar.  Instead of frustrating yourself trying to get out the last bit of peanut butter why not use it as a container for your oats, especially if you are taking it to work

Fill your jar with oats, milk, fruit etc.  Stick on the lid and place in the fridge.  before you leave for work add some more ,ilk or yoghurt (if its too thick) and you’re good to go

IMG_6821

Additions to the basic recipe

1 tbls sultanas – 44 calories

7 (10g) cashew nuts chopped- 60 calories

1 tsp (5g) flaked almonds- 30 calories

2  (10g) apricots, chopped- 18 calories

2 (6g) brazil nuts chopped- 40 calories

1 tsp pumpkin seeds – 28 calories

1 pear, grated – 60 calories

1 tsp (15g) wholenut peanut butter – 96 calories

I’ve made these oats on numerous occasions, but the largest amount was for this years Taste of Rushcliffe food festival when I made over 200 portions. It proved to be a real winner with the visitors

Taste of Rushcliffe – food festival

Taste of Rushcliffe – Bridgford Park

This Saturday sees the return of the annual Taste of Rushcliffe food festival, where local suppliers and stall holders show off their produce.  There will also be cooking demonstration, children’s activities and of course I will be giving away healthy vegan food and taking part in a couple of vegan food demos

taste festival 2018

 

Have a look at the ‘Taste of Rushcliffe’ Facebook page for more details https://www.facebook.com/events/892342834267315/

 

This time I will be giving away an oaty fruit dessert called overnight oats.  And the children can pimp it up with pumpkin seeds, blueberries and spiralised apple string.

Here’s just some of the ingredients

 

Then its on to grating en masse!

IMG_7934

And mixing the overnight oats so they can absorb all those lovely flavours

Taste of Rushcliffe

I am trying to be more eco friendly this year,  so all our cups are disposable and recyclable (please make sure you throw away your empties in the right bin bag).  The cutlery will also be recyclable.  A few portions of the dessert will be served in these cute jam jars, that need to be brought back when empty so they can be thoroughly cleaned and reused.  I’m happy to serve you a portion in your own jam jar

Here’s one I made earlier

IMG_7936The two food demos will take place around midday and 3pm and I’ll be showing you how to make a really quick rice salad using everyday ingredients from your fridge and cupboards

The raw ingredients

rice salad

 

The finished dish

rice saladNot only will I make it for you but you can have some samples to taste.  The recipe will also be available for you take home and have a go yourself to see how quick and easy it is

So if you want a break from the football come down to Bridgford Park this Saturday and say hello

This was last years event and the children loved it

IMG_6661 IMG_6657