Healthy, Easy Recipes

How Healthy is your Diet? Take The Quiz  Takes less than 10 minutes!
 Back to Recipes

Silas's Overnight Oats

Breakfast Snacks

Overnight oats to rival any good restaurant or buffet breakfast

10 mins
5 ingredients
$1.81 / person
Favourite Add to favourites Remove from favourites
Silas's Overnight Oats

Gear

Ingredients

Serves = 1

  • ½ cup rolled oats

  • ¾ cup milk (cow’s milk or an alternative, including water will work)

  • 1 red apple, grated

  • 1 Tbs almonds (slivered, or roughly chopped)

  • ½ cup frozen berries

It’s this easy

  1. In a small container add your rolled oats and milk and stir to combine. Cover and place in the fridge overnight

  2. When ready to eat, mix in the grated apple

  3. Either stir in, or serve berries and almonds over the top of your oats

Tweaks

  • Use different fruit and nut/seed combinations e.g. pear and walnuts, or peaches and sunflower seeds
  • Play with different spices, such as cinnamon, and nutmeg

Notes

Nutrition Information (per serve):

  • Energy (1736kJ)

  • Protein (15g)

  • Total fat (11.6g)

  • Saturated fat (2.8g)

  • Carbohydrate (55.4g); Starch (20.6g); Sugars (34.9g); Added sugars (0g), Free Sugars (0g)

  • Dietary fibre (12.2g)

  • Sodium (84mg)

  • Calcium (306mg)

  • Iron (2.2mg)

Allergies

Contains: Gluten, Dairy, Nuts, 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

Milk is nutrient-rich and is packed with important nutrients like calcium, phosphorus, B vitamins, potassium and vitamin D.

More: Milk recipes (17) Everyday Superfoods

Better Sports Performance

Research suggests that fat free milk is as effective as, and possibly even more effective than, sports drinks at promoting recovery from strength and endurance exercise.

More: Milk recipes (17) Everyday Superfoods

Sharper Thinking

Eat rolled oats for slow energy release to keep your brain fueled

Diabetes Friendly

Diabetes friendly

Heart Healthy

Heart healthy

Hacks, Myths & FAQs

5 Dairy Myths Debunked
Myth
5 Dairy Myths Debunked
4 minute read
Add to favourites Remove from favourites
Need more energy? Consider the quality, quantity and timing of the foods you eat
FAQ
Need more energy? Consider the quality, quantity and timing of the foods you eat
4 minute read
Add to favourites Remove from favourites

Other people also liked

Cinnamon Spiced Popcorn
Cinnamon Spiced Popcorn
Add to favourites Remove from favourites
5 mins $0.06
Rosemary Baked Potato Wedges
Rosemary Baked Potato Wedges
Add to favourites Remove from favourites
40 mins $0.68
Air Fryer Rosemary Potato Wedges
Air Fryer Rosemary Potato Wedges
Add to favourites Remove from favourites
35 mins $0.68
Quick & Easy Popcorn
Quick & Easy Popcorn
Add to favourites Remove from favourites
5 mins $0.05

Hacks, Myths & FAQs

5 Dairy Myths Debunked
Myth
5 Dairy Myths Debunked
4 minute read
Add to favourites Remove from favourites
Need more energy? Consider the quality, quantity and timing of the foods you eat
FAQ
Need more energy? Consider the quality, quantity and timing of the foods you eat
4 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.

Read More Show Less

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