Quick Healthy Breakfast #1!

Are you someone who does not eat breakfast on a regular basis or starve yourself in the morning? 😩 Based on our survey, we found that many youths skip breakfast due to the lack of time. This is detrimental to your health as it may increase the risks of obesity and diabetes.

Why Breakfast is Important

Thus, we have come up with a some quick ⚡️ healthy breakfast ideas that you can prepare ahead. ⏱ These recipes are easy to follow and do not require much effort or time, and are nutritious 😋 for you to energise yourself in the mornings ⛅️✨ For today's breakfast, we'll be making...

🍴 OVERNIGHT OATS! 🍴

Overnight oats are nutritious and filling. It consists of oats that are soaked in liquids, namely yoghurt 🥣 and milk 🥛, overnight causing it to soften and rise, the same way it softens when it's cooked. Best of all, it only takes 5 minutes to prepare ahead of time! The ingredients are also affordable and are healthy so you'll be full in the mornings and won't spend too much to prepare this meal. 😋🤩

CLASSIC VANILLA OVERNIGHT OATS RECIPE (1 serving)

• 1/2 cup rolled oats

• 1/2 cup milk, unsweetened or low-fat

• 1/4 cup Greek yogurt

• 1 tablespoon chia seeds

• 1 tablespoon maple syrup

Method:

1. Combine all ingredients in a jar or bowl and seal.

2. Leave in the fridge for at least 2 hours or leave overnight for best taste.

3. In the morning, serve immediately or pop it in the microwave if you prefer it warm. Add toppings such as fruits, nuts, cacao nibs, nut butter or any of your favourite toppings!

Nutritional Information:

CALORIES: 308kcal, CARBOHYDRATES: 48g, PROTEIN: 12g, FAT: 8g, SATURATED FAT: 1g, TRANS FAT: 1g, CHOLESTEROL: 3mg, SODIUM: 104mg, POTASSIUM: 311mg, FIBER: 8g, SUGAR: 14g, VITAMIN A: 8iu, VITAMIN C: 1mg, CALCIUM: 174mg, IRON: 3mg

The oats can be kept for around 4 days in the fridge.

Oats are known to be healthy and loaded with beneficial nutrients. Some benefits of overnight oats include...

• It is rich in fibre, protein and antioxidants. This means that it keeps you full for a longer period of time.

• It reduces bad cholesterol and increases good cholesterol.

• Overnight oats contain resistant starch due to being cooled overnight. Resistant starch helps in digestion, satiety, and weight loss.

There are a variety of overnight oats recipes online, as you can be versatile with the additional ingredients. You can add chocolate 🍫, strawberries 🍓, peanut butter 🥜...the list is endless, and you won't be bored with the same breakfast again! Give it a try in the morning and kick-start your day with a nourishing and wholesome meal! 🌈✨🌟

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Sources

Bob's Red Mill, 2018. 5 Reasons to Try Overnight Oats. [Online] Available at: https://www.bobsredmill.com/blog/healthy-living/5-reasons-try-overnight-oats/

Bryan, L., 2021. Easy Overnight Oats. [Online] Available at: https://downshiftology.com/recipes/overnight-oats/