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Easy Overnight Oats

Vegetarian Breakfast

Quick and easy to prepare and delicious to wake up to for breakfast

5 mins
6 ingredients
$1.00 / person
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Easy Overnight Oats

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Ingredients

Serves = 1

  • ½ cup rolled oats
  • ½ cup soy milk (or other milk of choice)
  • ½ Tbsp chia seeds
  • 1 tsp honey
  • 1 Tbsp peanut butter
  • ½ banana, sliced

It’s this easy

  • In a jar or tupperware container, combine the milk, chia seeds, honey, and peanut butter with a spoon until mixed well
  • Add in the rolled oats and mix well until oats are soaked
  • Cover securely with the lid and refrigerate overnight
  • Top with sliced banana & enjoy!

Tweaks

Top with any fresh fruit that's in season

Notes

Nutrition information (per serve):

  • Energy (1960kJ)
  • Protein (18.4g)
  • Total Fat (22.6g)
  • Saturated fat (2.9g)
  • Carbohydrate (44.8g); Starch (27.2g), Sugars (16.1g), Added sugars (1.4g), Free sugars (7.3g)
  • Dietary fibre (11.0g)
  • Sodium (63mg)
  • Calcium (226mg)
  • Iron (3.2mg)

Allergies

Contains: Gluten, FODMAPs.

Why is this good?

Be Healthier

Regularly eating oats is important for heart health as research has shown oats reduce your blood pressure, your total cholesterol and LDL (bad) cholesterol.

More: Rolled Oats recipes (20) Everyday Superfoods

Sharper Thinking

Oats supply a sustained energy source to the brain, which may help people to learn better.

More: Rolled Oats recipes (20) Everyday Superfoods

Better Sports Performance

Oats are a low Glycaemic Index (Low GI) carbohydrate which slowly releases energy and help to improve overall endurance and running capacity.

More: Rolled Oats recipes (20) Everyday Superfoods

More Energy

Oats are a carbohydrate which breaks down slowly to gradually release glucose into the bloodstream, this give you a longer-lasting energy boost throughout the day.

More: Rolled Oats recipes (20) Everyday Superfoods

Feel Fuller for Longer

As a Low GI carbohydrate, oats help to prolong digestion due to their slow break down and may help with satiety (feeling full).

More: Rolled Oats recipes (20) Everyday Superfoods

Be Healthier

Bananas are a good source of potassium which can aid in reducing blood pressure and lower risk of heart disease and all-cause mortality.

More: Banana recipes (14) Everyday Superfoods

Healthy Gut

Bananas are rich in fibre and resistant starch, which may feed the beneficial gut bacteria.

More: Banana recipes (14) Everyday Superfoods

Diabetes Friendly

Diabetes friendly

Heart Healthy

Heart healthy

Hacks, Myths & FAQs

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Hacks, Myths & FAQs

The 'Flexitarian' Diet - is it safe, healthy, and effective?
FAQ
The 'Flexitarian' Diet - is it safe, healthy, and effective?
3 minute read
Add to favourites Remove from favourites
I don’t like fruit and vegetables so I just take a multi-vitamin instead is that ok?
Myth

Question

I don’t like fruit and vegetables so I just take a multi-vitamin instead is that ok?
3 minute read
Add to favourites Remove from favourites
Your Personal Healthy Eating Quiz

What you eat or don’t eat affects how you look, feel and perform. Take our short quiz to find out what foods you could introduce to help you be your best.

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What is healthy eating?

Eating healthy is making sure you enjoy a wide variety of foods from each of the five major food groups daily, in the amounts recommended. The five major food groups as recommended by the Australian Guide to Healthy Eating are:

  1. vegetables and legumes/bean
  2. fruit
  3. lean meats and poultry, fish, eggs, tofu, nuts and seeds, legumes/beans
  4. grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties
  5. milk, yoghurt, cheese and/or alternatives, mostly reduced fat.

Foods are grouped together because they provide similar amounts of key nutrients and eating a variety of foods from the list above helps to promote good health and reduce the risk of disease.

How do I improve my diet?

If you want to improve your diet you have come to the right place. By completing the Healthy Eating Quiz you’ll receive instant personalised feedback and a report on your diet quality to highlight any areas where you can improve your overall eating habits. Your score is based on the frequency and variety of the foods consumed from the five major food groups mentioned above. No Money No Time can help you improve your score by providing tips, goals and suggestions. On top of this we will provide quick, cheap and healthy recipes as well as credible answers to diet hacks, myths and FAQ’s.

Is my diet healthy?

Dietary habits are different between people. Some people choose to follow a particular diet (i.e., Keto diet or vegan diet) while some have to make changes due to certain food restrictions or health conditions. If you want to know if what you usually eat is healthy, then do the Healthy Eating Quiz today to give you the answers in less than 10 minutes.

Why is healthy eating important?

Your HEQ score and personalised feedback report is based on the frequency and variety of healthy core foods you usually eat. This is important because no single food contains all the nutrients we need to stay healthy. Some foods are higher in nutrients than others and people who have a lot of variety in the foods they eat are more likely to be healthy and to stay healthy. In other words, if you can eat a large variety of vegetables as opposed to only 2-3 types of vegetables, the benefits are much greater. This type of diet also helps you to feel better, think better and perform better during your usual daily activities.

Take the Healthy Eating Quiz