These Overnight Chia Oats Contain Half Your Daily Fibre And Taste Like Chocolate Pudding

Chia oat breakfast on the left; ingredients on the rightThough you likely know someone who’s obsessed with getting enough protein, most of us, especially younger people, actually get too much of the stuff. Meanwhile, 90% of Brits fail to reach the NHS’s 30 g-a-day fibre recommendation.That’s a shame, as getting enough fibre can help to lower your risk of bowel cancer (which is becoming more common among younger people around the world). I’ll be honest; cancer rates weren’t forefront in my mind when I put my first container of my new favourite overnight chia-oat breakfast together. But after finding out that a single serving contains 15g of fibre, or half of our daily intake, I reckoned I’d share it anyway; not least because it’s also easy, low-effort, and tastes like chocolate pudding. Chia oat ingredientsMake it the night beforeThe overnight recipe involves mixing oats (I use rolled porridge oats) with chia seeds, cinnamon, cocoa, dates, peanut butter, vanilla essence, flaky salt, and then a milk of your choice.In a previous TikTok, surgeon Dr Karan Rajan extolled the virtues of soaked chia seeds for keeping us, er, regular – “This is one of the very few [anti-constipation] TikTok trends that actually works and won’t send you to the emergency room.”Oats contain beta-glucan, a soluble fibre that feeds your good gut bacteria, and cocoa powder is surprisingly high-fibre too (as are dates). Crucially, though, the combination tastes delicious. I find overnight oats are often too runny, while chia pudding can run a little gelatinous; the pair combined offer the perfect thick, pudding-like texture. My partner likes to add a dash of maple syrup to his container, though I find dates add enough caramel sweetness. The base offers 13.7g of fibre from my ingredients; I top it with a banana the morning of (a small one offers 1.7g fibre), bringing my brekkie to 15.4g.The breakfast without bananas on the right, with it on the leftHere’s the recipe The exact formula that works best for me is:Ingredients:50g rolled oats 30g chia seeds 3 small dates, or about 20g 10g peanut butter 8g cocoa Tiny sprinkle flaky salt About 3ml vanilla extract240ml almond milk (or any other milk)Teaspoon maple syrup (optional)Banana Steps: Combine the peanut butter, cocoa powder, vanilla extract, salt, and maple syrup (if using) in a food container. Doing this first will help to prevent the cocoa from separating overnight; I like to use a rubber spatula to create a smooth paste. Add 250g almond milk and whisk the paste into it until well-combined. Pour in the oats and chia seeds and stir together. It takes me about a minute with a rubber spatula to properly coat the chia seeds with milk and make sure the cocoa doesn’t sink; it’s worth your while, though. Leave the mixture in the fridge overnight and eat the next morning with a banana, or another fruit of your choice. Enjoy! Related...I've Tried Over 20 Pavlova Recipes – This Is The Only One That Works Every TimeI Tried 'Anti-Ageing' Workouts For A Month – Here's How It WentI Tried Mary Berry's Banoffee Pie, And It Was Perfect After This 1 Change

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