Perfect Overnight Oats Method
Overnight oats, also known as bircher muesli, makes the perfect summertime breakfast.
There are so many different recipes out there, but if you get the basics right, you can make it any which way you like.
Put your own twist on it and add your favourite fruits, nuts and spices to create something you’ll love.
Here’s how to make healthy and nutritionally balanced overnight oats to start your day:
1. Choose one from each column so that you have oats, protein, one of your five a day and some spices.
2. Combine your dry ingredients together and top with your favourite milk.
3. Pop into the fridge overnight.
4. Enjoy with a dollop of natural, greek or dairy-free natural yoghurt
Oats | Protein | One of your 5 a day (make it seasonal) | Get spicy | Your milk of choice |
Start with 40-50g White’s organic jumbo oats or White’s Speedicook oats per person | Chia seeds Chopped hazelnuts Sunflower seeds Flaked almonds Coconut chips Pumpkin seeds Pecans | Blueberries Raspberries Strawberries Peaches Nectarines Cherries Kiwi | Cinnamon Ground ginger Nutmeg Mixed spice | Cow’s milk Almond milk Coconut milk Almond milk Hemp milk Oat milk |
Mix it up and use any combination you like | Fresh, baked or poached | Choose unsweetened if you are having a plant-based milk) |
Peach, Chia & Hazelnut Overnight Oats
Check out my recipe for peach, chia & hazelnut overnights oats to get you started.
About the panelist
Jane McClenaghan, author and founder of Vital Nutrition is passionate about the powerful health effects of good food. She founded her business, Vital Nutrition, in 2001 and has helped thousands of people make easy, manageable changes to their diets for the good of their health.
Jane takes a down-to-earth, realistic approach to health and nutrition, and her philosophy on health and wellbeing is one of balance - simple, effective changes that can fit into anyone’s lifestyle.
Jane specialises in helping workplaces support their employees to eat well, has an online membership for women who want to get their spark back, and is the author of 'The Vital Nutrition Cookbook' and 'Vital Nutrition - eat your way to optimum health, happiness and energy'. She is the resident nutritionist on U105 with Carolyn Stewart and writes a weekly nutrition column for The Irish News.
