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Amelia Freer's Overnight Oats recipe

April 8th 2015 / Amelia Freer / 1 comment


Photography by Kirstin Sinclair

Nutritional Therapist Amelia Freer and author of Eat, Nourish, Glow shares a recipe for delicious overnight oats with yoghurt, fruit and seeds

Breakfast is often the meal that people skip due to lack of time or lack of inspiration. I find that over night oats can be a fantastic solution, especially as they take only a couple of minutes to make the night before. I often make a few of these when I have guests staying or just for myself on busy weeks as they can last in the fridge for 3 days if covered.

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To make the healthy overnight oats


½ cup oats per person
2 heaped tbsp chia seeds
Milk of choice
Zest and juice of 1 orange (optional)
Organic blueberries (or other fruit of choice)
Natural, full fat, plain yoghurt (I use Coyo coconut yoghurt)
One tablespoon of nuts and seeds of choice
Fresh mint (optional)


Soak the oats and chia seed in the milk, orange juice and zest for 3-4 hours or overnight
Spoon the mixture into a glass/glasses per person
Add 2 tbsp coconut/natural yoghurt on top
Then sprinkle the blueberries on top
Add a few nuts and/or seeds to garnish and some fresh chopped mint

The overnight oats last in the fridge for three days if covered.

Note: You can make this breakfast without using oats and just soaking the chia seeds to make a “porridge”.


Join the conversation

  • kat
  • April 12th 2015

It all looks very exciting, but I'm yet to home in on a healthy diet that I can digest, given that I have UC and cannot go anywhere near FIBRE...and apparently acid either. Any tips for a mainly alkaline and fibre free diet that consists of more than just white bread and hummus? I've even tried boiling up my 5-day and liquidising it, but that's also a fail. Nothing with skin, nothing acidic, nothing fibrous.
Coming up with a shopping list would be great, as I have become risk averse in my food choices.

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