Activ8 Breakfast Oat Recipes
Bircher Overnight Oats
- 20g cashews
- 40g quick oats
- ½ cup water
- 25g natural Greek style yoghurt
Enjoy optional flavours below (additional ingredients required)!
Berry Flavour
Serve with:
- 50g of berries
Banana Peanut Flavour
Serve with:
- 70g banana
- 20g of peanut butter
Carrot Cake Flavour
Add to the overnight mix:
- 50g grated carrot
- 5g of nutmeg
- 8g of cinnamon
- 15g walnuts
Lemon Delicious Flavour
Add to overnight mix:
- Soak the oats in the juice of 10g lemon juice.
Serve with:
- 40g of whey protein powder
- 10g of coconut
Method
- Soak the oats in the water and yoghurt
- Mix in the cashews and leave soaking overnight
| Macronutrients | ||||
|---|---|---|---|---|
| Calories | Protein | Carbohydrate | Fat | |
| Without additional flavours | 291cal | 11g | 28g | 15g |
| Added Berry Flavour | +32cal | +0.4g | +7.2g | +0.2g |
| Added Banana Peanut Flavour | +190cal | +6g | +19g | +10g |
| Added Carrot Cake Flavour | +167cal | +3g | +14g | +11g |
| Added Lemon Delicious Flavour | +189cal | +32g | +4g | +5g |
Apple Pie Bircher Oats
- 10g honey
- 50g oats
- 150g apple grated or finely chopped
- 5g cinnamon
- ½ cup water
- 50g natural yoghurt
- 10g walnuts
Method
- Mix water through oats enough to coat and soften them, then set aside
- Heat a small fry-pan to medium and toast walnuts, once toasted add in honey and quickly stir around and take off heat
- Into oats mix the yoghurt, apple and cinnamon
- Chop up walnuts and sprinkle on top, keep in fridge overnight. Just like healthy apple pie for breakfast!
| Macronutrients | |||
|---|---|---|---|
| Calories | Protein | Carbohydrate | Fat |
| 436cal | 11g | 62g | 16g |
Oaty Muesli
- 50g of oats
- 10g LSA
- 20g each of pepita and sunflower seeds
- 20g raisins
- 5g cinnamon
- 10g chopped walnuts
Method
- Mix together and keep sealed. This makes 2-3 serves.
| Macronutrients | |||
|---|---|---|---|
| Calories | Protein | Carbohydrate | Fat |
| 402cal | 16g | 26g | 26g |
Back to Basics Porridge
- 1 cup water
- 50g oats
- Pinch of salt
Method
- Bring oats and water to a simmer over a medium heat
- Turn down to low for 5-10 minutes
- Serve with milk or yoghurt
| Macronutrients | |||
|---|---|---|---|
| Calories | Protein | Carbohydrate | Fat |
| 177cal | 6.3g | 27.3g | 4.7g |
Warming Spicy Porridge
- 2 cups water
- 10g honey
- 50g oats
- 5g cinnamon
- 5g ground nutmeg
- Milk / yoghurt / fruit to serve
Method
- Bring all ingredients to a boil
- Turn down to a simmer until it thickens up
- Serve with yoghurt or milk and a small serve of fruit
| Macronutrients | |||
|---|---|---|---|
| Calories | Protein | Carbohydrate | Fat |
| 242cal | 7g | 40g | 6g |
Quick Quinoa Porridge
- 1½ cups water
- 30g white quinoa, rinsed well
- 1 tsp ground cinnamon
- 70g apple or pear, peel on, cored and sliced into 1cm slices
- 20g frozen blueberries
Method
- Put quinoa, cinnamon and water into a pan and bring to the boil
- Turn down to a simmer and add the fresh fruit, keeping the berries aside
- When the grain has absorbed all the water and you see steam tunnels, turn it off and put a lid on the pan
- Leave aside for about 20 mins until the grain is soft
- Fluff with a fork taking care not to break the fruit
- Serve in a bowl topped with the berries and your choice of milk and a spoon of plain yoghurt.
This is great to make if you are heading off for a short run! When the pan is off the heat and the quinoa is softening, head out for your run and look forward to a warm healthy porridge on your return!
| Macronutrients | |||
|---|---|---|---|
| Calories | Protein | Carbohydrate | Fat |
| 174cal | 4g | 35g | 2g |