Overnight Large Flake Oats

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Portfolio Diet Score: 3 points per serving

  • Nuts & Seeds: 1.5 points
  • Viscous Fibre: 1.5 points

Nutrition Information

Calories419 kcalMonounsaturated Fat2.6 g
Protein17.2 gPolyunsaturated Fat8.2 g
Bean Protein0 gTotal Carbohydrate46.1 g
Soy Protein2.7 gDietary Fibre25.4 g
Fat13.6 gViscous Fibre5.6 g
Saturated Fat1.7 g
(1 serving – 190 g): 1/3 recipe

Overnight Large Flake Oats

Difficulty: Beginner Prep Time 5 min Total Time 5 mins Servings: 3 Calories: 419 kcal (per serving)

Description

Portfolio Diet Score: 3 points per serving

  • Nuts & Seeds: 1.5 points
  • Viscous Fibre: 1.5 points

Ingredients

Overnight oats ingredients:

Other ingredients

Instructions

  1. In a mixing bowl, whisk together the soy beverage, chia seeds, and oats.

  2. Cover the bowl tightly with plastic (or transfer it to an airtight storage container) and refrigerate overnight or for up to 5 days.

  3. When ready to serve, remove your desired portion, add walnuts and All-Bran Buds, and enjoy with any of the following toppings.

  4. Top with any of the following:

    • Fresh berries, apple or pear slices
    • Psyllium husks
    • Vegan yogurt (soy or pea-based for protein)
    • Crumbled tofu
    • Fortified soy beverage
    • Sweetener (1 tsp maple syrup or brown sugar = 4 g sugar or use a non-nutritive sweetener like Stevia = 0 g sugar)

Note

  • Remember to shake any fortified milk alternative each time you use it! Some of the nutrients that have been added settle to the bottom of the container so shaking helps to disperse them.
Keywords: Nuts & Seeds, Viscous Fibre

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