Recipe Name

Overnight Apple Cinnamon Oats

Description

A nourishing low-GI breakfast that combines grated apple, fiber-rich oats, seeds and nuts for sustained energy and gentle blood sugar control.

Ingredients

• Rolled oats: 50 g
• Unsweetened almond milk: 150 ml
• Grated apple (Granny Smith): 100 g
• Chia seeds: 15 g (1 tbsp)
• Ground flaxseeds: 10 g (1 tbsp)
• Chopped walnuts: 10 g (1 tbsp)
• Ground cinnamon: ½ tsp
• Pure vanilla extract: 1 tsp
• Pinch of salt
• Optional toppings: Greek yogurt (1 tbsp), sliced almonds (1 tbsp), extra apple slices

Preparation Instructions

  1. In a medium jar or bowl, combine rolled oats, chia seeds, ground flaxseeds, cinnamon and salt.
  2. Stir in almond milk, vanilla extract and grated apple until evenly distributed.
  3. Fold in chopped walnuts.
  4. Seal the container and refrigerate overnight (at least 6 hours).
  5. In the morning, stir the oats. Add a splash of almond milk if mixture is too thick.
  6. Top with Greek yogurt, sliced almonds or extra apple slices as desired.

Nutritional Highlights (per serving)

• Calories: ~465 kcal
• Protein: 14 g
• Fat: 23 g (predominantly omega-3 and monounsaturated fats)
• Carbohydrates: 56 g
• Dietary Fiber: 17 g
• Sugars: 14 g (natural fruit sugars)

Glycemic Load Information

• Rolled oats (GI 55): GL ≈ 18
• Grated apple (GI 35): GL ≈ 5
• Chia, flax and nuts: negligible impact
Total estimated glycemic load: ~23 (moderate). Fiber, healthy fats and protein slow glucose absorption.

Tips for Variations and Meal Prep

• Swap almond milk for unsweetened soy or oat milk for different protein profiles.
• Add a scoop of protein powder to boost protein to ~25 g.
• Stir in 1 tbsp cocoa powder for chocolate-apple flavor.
• Prepare up to 3 days ahead; seeds absorb liquid over time, creating a creamier texture.

Health Benefits of Key Ingredients

• Rolled oats: Beta-glucan fiber stabilizes blood sugar and supports heart health.
• Apple: Pectin-rich, low-GI fruit supplying vitamin C and antioxidants.
• Chia & flaxseeds: Omega-3 fatty acids, lignans and soluble fiber that improve glycemic response.
• Walnuts: Provide plant-based omega-3s and polyphenols for anti-inflammatory effects.
• Cinnamon: May enhance insulin sensitivity and add natural sweetness without sugar.