Apple walnut overnight oats is a great way to start the day – full of fibre and guaranteed to keep you full until lunchtime. Prepped the night before with fresh apple which support the digestive system and oats which are a slow burning fuel this is an ideal way to set you up for your day ahead.
Oat Health Benefits
Oats are amongst the healthy grains there are. Gluten free and a great source of many vitamins and minerals. Health benefits include weight loss, lower blood sugar levels and a reduced risk of heart disease.
The most intact form of oats – known as oat groats – can take a long time to cook so most people prefer rolled, crushed or steel cut oats. Instant quick oats are the most processed of oats which means that they take the shortest amount of time to cook – but are less cook for you. I used rolled oats in all my recipes.
Oats are often included in muffins, cakes, granola bars and of course porridge.
Oats are rich in antioxidants and the plant compounds of polyphenols. Avenanthramides are only found in oats and help lower blood pressure levels by increasing the production of nitric oxide. It helps to dilate blood vessels and leads to a better blood flow. They also have anti-inflammatory and anti-itching effects.
Oats contain soluble fibre called beta glucan which dissolves in water and form a thick, gel like solution in the gut. The health benefits of beta glucan is reduced cholesterol levels and reduced blood sugar and insulin. It also provides a feeling of feeling fuller for longer and can support the increased growth of good bacteria in the digestive tract.
Beta glucan may increase the excretion of cholesterol rich bile which reduces the level of cholesterol in the blood. Oxidation of the bad cholesterol occurs when it reacts with free radicals which can cause heart disease. Therefore substances which can reduce the level of cholesterol in the blood are great to eat.
So there are many great reasons to start the day with Apple Walnut Overnight Oats. Give them a try – they are likely to become a favourite!
Apple Walnut Overnight Oats
Prepared overnight so read to go in the morning. Fibre to support the digestive system and aimed to keep you full until lunch
- Bowl, fridge
- 1 Red Apple, grated
- 1/2 Cup Rolled Oats
- 1 Cup Almond Milk (I use 1/2 water)
- 1 tbsp Cinnamon
- 1 tbsp Yoghurt
- 1 tsp Honey
- 1 tbsp Chia Seeds
- 1 Handful Walnuts
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Place all the ingredients apart from the apple and walnuts in a bowl and combine. Leave overnight in a fridge or at least 30 minutes
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Stir through 1/2 grated apple. Top the dish with the remainder of the grated apple and a handful of walnuts. Enjoy!