Surfer’s Brekkie – Overnight Delight

Our 6 Favorites of easy and delicious overnight oats – just prepare them in the evening and get up in the morning with a breakfast already waiting for you! Overnight oats are a fancy upgrade of the good old Swiss „Bircher Müesli“. 2-3 hours of refrigerating is sufficient, but the overnight version is very convenient for breakfast or to just grab it and take it to the office (or to the beach!) for lunch.

The Base

1 Jar with lid (for this amount 400-500 ml /1 pint is enough) The pictures show small “Weck” Jars, for those small ones you only need 1/4 to 1/3 of the following ingredients.
4 heaped tablespoons oats
1 tablespoons chia seeds
150 ml / 2/3 cup milk of your choice (Cow, Coconut, Almond, Oat, Soy…)
2 tablespoons greek yoghurt or a similar creamy yoghurt
1 teaspoon sweetener (Agave sirup, Coconut flower sirup, Maple sirup, honey)
Or 1/2 Banana
Pinch of salt

1. Mix everything together and stir well.
2. Add love, taste and style with the following specials:

The Add ons

Pink Berry
2 tablespoons Raspberries (fresh or defrosted frozen ones)
1/4 teaspoon Vanilla extract
1 tablespoon cream cheese
1 tablespoon Cashews

Mash some raspberries into the mixture and keep some for the topping.

Choco Coco
1 tablespoon cocoa powder (unsweetened)
1 tablespoon coconut flakes
1 teaspoon cocoa nibs

Mix with the base, use some nibs and flakes for topping.

Tropical Morning
2 tablespoons Mango and/or Pineapple and/or Passionfruit
1 tablespoon Coconut cream
1 teaspoon coconut flakes

Use the thin coconut milk as the main fluid ingredient. For more creaminess take the thick coconut milk.

Baked Apple
1/4 apple grated and 1/4 apple chopped
1 tablespoon cream cheese
1/2 teaspoon ground cinnamon

If you have time, roast the walnuts in a small pan.

Superfruit bomb
1 tablespoon pomegranate seeds
1 tablespoon blueberries
1 tablespoon raspberries

1/2 into the mixture, 1/2 as a topping.

Green room
2 tablespoons avocado
1 teaspoon matcha powder
1/2 teaspoon lime zest

For this recipe, you should take a little more sweetener, or even better, add 1/2 squashed banana.

That’s how we like them best.
But of course you can also make „x-free“ versions and still have enough yumminess left:

Vegan:
Take plant milk and instead of greek yoghurt a plant based yoghurt or almond puree

Gluten-free:
You can use gluten-free oats.

Lactose-free:
Plant-based „milk“ and yoghurt or lactose-free products

Sweetener-free:
Use a banana. Note: it is NOT „sugar free“, all fruits contain sugar. But don’t worry about sugar too much. It is all a question of moderate dosing. Sweet is yummy!

Don’t like chia seeds?
You can also use flax seeds. If you don’t like neither of these, you can leave them out, but the texture will be less creamy.

 

Oats are so good!

Oats are rich in proteins (around 12%) and fat (around 7%), giving you a lot of power, so they should be part of every athlete’s nutrition. The carbohydrates are slowly reabsorbed and they are a great source of iron and vitamin B1 and other minerals like potassium, zinc, calcium. Because their fibers ß-glucane are binding bile acids, a regular consumption of oats can decrease cholesterol levels. They contain gluten, but mostly because of. However, coeliac patients should be careful with oats.