Overnight oats + Chia seed recipes {cooking for one #7}

Wednesday, July 15, 2015

I stopped from breastfeeding nearly two months ago and I started to go to the gym for 30 minutes exercise whenever I have extra free time. And I started to have a healthy breakfast habit and consume less carbo and more fiber such as vegetable salad or steam pumpkin for dinner. My target is to lose 10 kgs in a year, to go back to my ideal weight before I pregnant with my second one.

Breakfast is an important meal of the day for me, I consider my self as an active working mom, I travel to client places and I need energy throughout the day. I searched for a low calorie but a filling breakfast recipe, then my encounter with over night oats begun...
Overnight oats is a very fast and easy recipe, suitable for those who doesn't has time to prepare breakfast in the morning, because you could prepare them at night and keep it in the fridge to consume in the morning. That is why it calls overnight oat in the first place :).

The basic ingredients are as picture below.  I incorporate chia seeds in my overnight oat recipes as  there are a lot of benefit n this tiny seed, one of them is for weight loss.

Most of the overnight oat recipes are using mason jar to store/mix the oats and the other ingredient. But I use square Tupperware (as picture above) instead of mason jar. You can use any of them, doesn't matter.

I have tried many recipe combination and I have come out with my own overnight oat combination. The following are my three faves:

Basic ingredient:
1 cup roll oat (or instant oat or old fashioned oat or organic oat)
1 tbsp Chia seed
1 cup of milk (I use skim milk, but you can use low fat, soy, almond, etc milk)

Banana and Cinnamon sugar
1 ripe banana, cut small
1/2tsp cinnamon sugar powder
1/3 cup dark chocolate chips (optional*)

Manggo and Matcha
1/2 ripe manggo, cut small
1tsp  matcha cappuccino powder (if not available, substitute with cocoa powder)
a handful of toasted almond slice (optional*)

Very Berries and Honey
1/2 cup of berries (Raspberry, Strawberry, Blueberry, or combination of any berries ;p)
1tbsp organic honey

*You can substitute with any nuts or granola or muesli or corn flake, whatever available in your kitchen.


1. Mix oat, chia seed and above ingredient (above recipe that you would like to try) together in the mason jar or square container.

2. Pour in milk until it covers the oat and the ingredients.

3. close the lid and store in the fridge overnight.

4. The next day before consume, if you feel that the oats looks drier, you can add a dash of milk and mix it. You also can add in the chocolate chips, toast nuts, granola, muesli, etc in the morning before you consume it.

Overnight oats can be stored in the fridge within 3 days and Consume within 3 days.

You can try many combination as you wish, there is no right or wrong recipe, just try it out depend on your liking.

Enjoy and have a healthy breakfast :)

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