Читать книгу Skinnytaste Cookbook - Gina Homolka - Страница 28

Serves 1

I always found comfort in those mornings when my mom made us porridge for breakfast. I’ve never liked the instant stuff, and so I’ve always made my porridge from scratch, just like my mom did. But recently, I discovered overnight oats, which makes a made-from-scratch version, to be eaten cold, possible on those busy weekdays. Plus, it’s packed with protein, fibre, vitamins and nutrients – score!

OATS

½ cup (120ml) unsweetened almond milk (or skimmed or soy)

¼ cup (25g) rolled oats*

¼ cup (45g) red seedless grapes, halved

½ tablespoon chia seeds

1 teaspoon sugar (I prefer raw cane sugar)

TOPPINGS

1 tablespoon crunchy peanut butter

1 tablespoon reduced-sugar grape jelly or strawberry jam

*Read the label to be sure this product is gluten-free.

For the oats: In a 225ml mason jar, combine the milk, oats, grapes, chia seeds and sugar. Close the jar with the lid, shake the mixture and refrigerate overnight.

For the toppings: The next day, take the jar out of the refrigerator, stir in the peanut butter and jelly or jam and serve.

FOOD FACTS fill up with oats

If you’re looking for an easy and satisfying morning meal that can keep hunger in check until lunchtime, oats are the answer. Oats are loaded with soluble fibre, which slows digestion and can keep you feeling fuller longer. They also contain a good amount of protein, which is more satiating than fat or carbs. And studies show the soluble fibre in oats can help reduce LDL (‘bad’) cholesterol, which can cut your risk for heart disease.