Overnight Cocoa Oats
Rise and shine with healthy bowel friendly breakfasts - none of the ingredients used trigger bloating or wind (all are high fibre, low FODMAP recipes)
Overnight Cocoa Oats
A healthy version of chocolate? Cocoa powder with yoghurt and milk soak into oats overnight to soften them. This breakfast contains 20 g of leucine-containing protein – perfect for building skeletal muscle (after exercise), or if you are stuck in bed and can’t exercise (prevention of loss of skeletal muscle). Oat bran is a little powerhouse with just as much protein in it as fibre (here, 3g). Linseeds, also called flaxseeds, are rich in lignan, a type of dietary fibre and an antioxidant, and up to 24 g per day (8 g fibre) is safe to eat.
Makes: 1 portion • Fibre per serving: 8g
Ingredients:
- 1 tbsp             porridge oats
- 2 tbsp (20g) Â Â Â Â oat bran
- 10g                 skimmed milk powder
- 2tsp                cocoa powder (made with Fairtrade certified cocoa beans)
- 1tbsp (12g)Â Â Â Â Â Â linseeds, ground or whole
- 50ml                milk, your choice
- 100g                0% fat Greek yoghurt
How to make:
- Mix together all of the dry ingredients, except the linseeds, in a breakfast cereal bowl or jar.
- Mix in the milk and then add the yoghurt.
- Cover and place in the fridge overnight.
- The next morning: add the linseeds, mix together, and dress up as fits the occasion:
Drizzle on top golden syrup, maple syrup or runny honey (note: honey contains fructose).
- 1                     clementine, segments   adds 1.1g fibre
- 5g                   chia seeds                   adds 1.6g fibre
Please note this recipe is not suitable for people who have been advised to have a low fibre or low residue diet.
