Paediatric Nutrition

supporting wellbeing with nutrition education

Izzy’s Overnight Almond Oats

I really do get it – it’s hard to make time on a school morning to prepare a nutritious breakfast. My teenage daughter Izzy and I teamed up to produce this blog, after she developed this yummy recipe.  Izzy doing the creative part – great instagram photos and actual recipe development, and me doing the nutrient analysis with my dietetic book “The RSC Composition of Foods“.  Overnight Almond Oats are vegan, milk free, wheat free and  positively bursting with health giving nutrition.

It all started when we both decided to moooove away from cow’s milk for 2020.  We’re experimenting at the moment, trying various milk alternatives: oat, almond and soya are our favourites.  We haven’t yet tried the many different yoghurts like oat and coconut, but soya based yogurt with toasted almond tastes really great. So, look out for more delicious and nutritious recipes! If you are developing your own recipe ideas and selecting more vegan and milk/wheat free choices, don’t forget about calcium. It an absolute must!  Read the label of the milk or yoghurt you are buying, and if it doesn’t have calcium, then find one that does.  You bones will thanks you when you get to my age!  Or quite a bit before!!

Recipe for Overnight Almond Oats Calories Protein Calcium  Magnesium
150g

1 oz

1 teaspoon

1 handful

1 spoonful

Drizzle

Big pinch

Almond Yoghurt

Porridge Oats

Ground almonds

Frozen raspberries

Almond Butter

Honey

Flaked toasted almonds

81

112

35

12

97

14

10

5.8

3.4

2

0.7

3.8

180

15

15

12

36

4

20

33

16

10

40

5

Totals 368kcals 15.7g 262mg 124mg
Method
  • Place all the ingredients into the cup, to create the layers of colour and yumminess, seal and refrigerate overnight.
  • Enjoy in the morning with no fuss, no rush and fantastic, fresh, energising nutrition for the whole morning.
Nutrition Notes
  • Dairy free, wheat free, vegan
  • Low in sugars, high in plant-based fats but moderate in overall calories
  • Keeps blood sugar levels steady with energy release from digesting complex carbohydrates in the oats and nuts, providing energy and focus throughout the morning
  • 33% daily needs for calcium, essential for bone strength and muscle function
  • 60% daily needs for magnesium, essential for energy metabolism and nervous system
  • Protein, potassium, vitamin C, and the B vitamin Folic Acid for getting your brain in gear
  • Last but not least, a good source of soluble and structural fibre @ 7.6g to keep your gut microbiome bugs happy and digestive system fighting fit

 

 

1 Comment

  1. HDBD

    Thanks for the recipe almond oats.
    I am highly impressed with the way you have specified all the ingredient materials.
    Mainly the nutrition specification is marvelous.
    Keep on posting this kind of recipe.
    Let’s hope for the best.

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