Autumn Spiced Overnight Oats for Gut Health

Ingredients:

Base:

• 1 cup rolled oats (gluten-free if needed)
• 1 tablespoon chia seeds 
• 1 teaspoon ground cinnamon
• 1/2 teaspoon ground ginger
• 1/4 teaspoon ground nutmeg
• 1/4 teaspoon ground cloves
• 1/2 teaspoon vanilla extract
• 1 tablespoon pure maple syrup or honey (optional)
• 1 1/2 cups unsweetened almond milk or any plant-based milk
• 1/2 cup unsweetened Greek yoghurt or coconut yoghurt

Toppings:

• 1 small apple, chopped
• 1/4 cup walnuts or pecans, chopped 
• 2 tablespoons pumpkin seeds 
• 1 tablespoon ground flaxseeds
• A drizzle of maple syrup or honey (optional)

Instructions:

Prepare the Base:

• In a large mixing bowl or mason jar, combine the rolled oats, chia seeds, cinnamon, ginger, nutmeg, cloves, vanilla extract, and maple syrup or honey if using. Mix well to combine all the dry ingredients.

Add Liquid Ingredients:

• Pour in the almond milk and add the Greek yoghurt or coconut yoghurt. Stir or shake well until everything is fully mixed and the oats are well coated with the liquid.

Refrigerate Overnight:

• Cover the bowl or mason jar with a lid or plastic wrap and refrigerate overnight (or for at least 4 hours). This allows the oats to absorb the liquid and the flavours to meld together, creating a creamy and delicious base.

Add Toppings:

• In the morning, give the oats a good stir. Top with chopped apple, walnuts or pecans, pumpkin seeds, and a sprinkle of ground flaxseeds if desired. You can also drizzle a little extra maple syrup or honey on top for added sweetness.

Serve and Enjoy:

• Enjoy the oats cold, straight from the fridge, or warm them up in the microwave for about a minute if you prefer a hot breakfast.

Gut Health Benefits:

• Oats are high in soluble fibre (beta-glucan), which helps support healthy digestion and feeds beneficial gut bacteria.
• Chia seeds and flaxseeds provide additional fibre and omega-3 fatty acids, which support digestive health and reduce inflammation.
• Greek yoghurt or coconut yoghurt adds probiotics, which promote a balanced gut microbiome.
• Apples are rich in fibre and pectin, a prebiotic that feeds beneficial gut bacteria.
• Spices like cinnamon, ginger, nutmeg, and cloves have anti-inflammatory and digestive benefits.

Enjoy this easy, make-ahead recipe that’s perfect for busy autumn mornings and supports your gut health!