Overnight oats with apple and Blackberry compote (or use pears or plums)

This version of overnight oats is good for this time of year, when weather is better fresh berries can replace the apple, plum or pear compote. Another option is to make the overnight oats with light coconut milk and top with grilled fresh pineapple brushed with honey. Makes 2 portions and can be kept in fridge for 3 days.

Ingredients

240ml low-fat milk
2 tablespoons natural Greek yogurt
1 tablespoon of honey or agave syrup
2 teaspoons of chia seeds
80g gluten-free oats

For the compote

1 Large cooking apple
50g of fresh or frozen blackberries
1 tablespoon of honey
Pinch of cinnamon

Method

1. Using two bowls or glass jars, combine the milk, yogurt chia seeds and honey. Mix in the in the oats until the liquid is absorbed. Cover and put into the fridge overnight.

2. For the compote, peel and roughly chop the apple, and mix it with the honey and cinnamon in a microwavable container. Cook on full heat for 3 minutes, if using frozen berries add also but if using fresh stir, them in at the end to the hot apple.

3. Allow to cool and put in the fridge, in the morning this can be served hot or cold over the oats.

Nutrition

Calories 402kcal

Fat 11g

Saturates 2.8g

Carbohydrates 46g

Sugars 18g

Fibre 8.2g

Protein 24g

Salt 2.9g

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All recipes are created by Frances Buckley MSc.
Licenced food safety trainer. MSc in Applied Culinary Nutrition.
Currently Technical Food Advisor at Coeliac Society of Ireland.