Oats soaked overnight in milk with mashed banana, peanut butter and chia. It sets in the fridge while you sleep and is eaten cold from the jar.
- Ready in5 minutes
- Serves1
Ingredients
- 50 g rolled oats (use certified gluten-free if needed)
- 150 ml skimmed milk
- 100 g bananas
- 1 tbsp peanut butter
- 8 g chia seeds
Method
- Mash half the banana in the bottom of a jar or bowl with a fork.
- Add the oats, chia seeds and peanut butter, then pour in the milk and stir until nothing is dry.
- Cover and refrigerate for at least six hours or overnight.
- In the morning, stir, loosen with a splash of milk if it is stiff, and top with the rest of the banana, sliced.
What this plate gives you
This is the carbohydrate breakfast of the library, 71 g, most of it from the oats and the banana, with 18 g of protein from the milk, oats and peanut butter. The 11 g of fibre is 40 percent of a 2,000-calorie day’s 28 g. Nothing is cooked; the oats soften in the milk overnight, which is why it takes five minutes of work and six hours of waiting.
Swaps
- A scoop of whey or soy protein powder stirred in with the milk: about 20 g more protein and 100 more calories.
- Almond butter for the peanut butter: the same calories, a slightly different taste.
- Soy milk for the skimmed milk: about the same protein, and the recipe becomes dairy-free.
Keeping it
Keep it covered in the fridge and eat within three days. It thickens as it sits; loosen it with a splash of milk. Add the sliced banana when you eat it, not the night before, or it browns.
