Delicious, packed with nutrition and really filling, this could be the perfect healthy weekday breakfast.
This easy overnight breakfast is a riff on bircher muesli. It takes just minutes to prepare before bed, then you can sleep well knowing you have no excuses to skip a healthy breakfast in the morning.
Everything in this bowl is good for you, and here’s why (jump to the end if you just want the yum breakfast, stat).
Oats are filling, low GI and a good source of protein, fibre, manganese and magnesium. No stranger danger there, we’ve all grown up eating porridge for breakfast.
Even if you’ve not yet eaten them, I’m sure I don’t have to sell you on the virtue of chia seeds (high in antioxidants, omega 3 fatty acids, protein, fibre, calcium and the minerals manganese, magnesium and phosphorus). But if you’ve never used them before they are an interesting food. When soaked in water or other liquid they swell, soften and form a gel-like layer around each seed. Chia is really popular added to water or fruit juice as a sort of home made sports drink, or made into chia pudding. I love chia pudding made with coconut milk but I find that much chia in one go a bit hard on my stomach. Chia in a supporting role, rather than as the star of the show, suits me far better. Chia is available from the bulk bins at most supermarkets, and Bin Inn.
Buckwheat is a seed (in no way related to wheat) that i’ve been starting to experiment with more lately. Raw, it’s a nice crunchy addition to muesli. Soaked overnight in this recipe it has a soft but firm, slightly chewy texture. It can also be cooked and used in salads and other savoury dishes. Another nutritional delight, this one’s a good source of protein, fibre, B vitamins and minerals like manganese, copper, magnesium and phosphorus. I got mine from Bin Inn.
I’m going to stop short of giving you the nutritional breakdown of every ingredient (snore) but you get the drift. But… one last mention goes to the cacao nibs which I used as a topping. Oh my gosh are they good. They taste like crunchy, non-sweet chocolate chips (albeit expensive ones) but they are also one of the best dietary sources of magnesium and antioxidants around. Bin Inn, again.
What’s the deal with magnesium? I first started taking magnesium as a supplement during pregnancy, to help with muscle tension and aches and pains. I also found it *significantly* improved the quality of my sleep. I’ve since read a number of articles which suggest it’s even more important than calcium in preventing osteoporosis. So for my money, it’s something i’m going to make an effort to ensure I get enough of in my diet.
And on the deliciousness factor. The first time I made a version of this breakfast it was pleasant, but just not sweet enough. I’ve since added medjool dates and mashed banana to fix that. Mashed banana might be a bit reminiscent of baby food, but it really works with the texture of the oat mixture.
I recommend adding some crunchy toppings as a textural contrast – I went with slivered almonds and cacao nibs and it was a knockout with a drizzle of maple syrup to finish.
- 1/3 cup oats (I used porridge oats)
- 1 tbsp chia seeds
- 1 tbsp buckwheat
- 2 medjool dates finely chopped
- 1/2 cup almond milk (or milk of your choice)
- 1 banana
Your choice of toppings:
- Chopped nuts (I like slivered almonds)
- Cacao nibs
- Fresh fruit
- Fresh or frozen berries
- Pumpkin seeds
- Sunflower seeds
- Maple syrup
- Mix oats, chia seeds, buckwheat, dates and milk and pop in the fridge overnight. You could also add a 1/2 tsp of ground cinnamon if you fancy.
- By morning the mixture will be thick, creamy and have absorbed most of the milk. Mash the banana and add to the mixture, along with a splash more milk to loosen the mixture if necessary.
- Add your choice of toppings and a drizzle of maple syrup.