Oats are a staple pantry item in our house. With a daughter who swims most mornings they are the perfect, portable breakfast solution. Served in one of two ways. Depending on the season. A thermos of steaming hot porridge. A cooling flask of bircher muesli. Fortunately she adores oats but I still try to make her breakfast interesting with different add in combinations of fruit and nuts each day. High in fibre this truly is the breakfast of champions. Filling with a low GI it sustains the body with long lasting energy. And if you believe the marketing hype on the back of the pack, oats are “a superfood for a super you”.
Whilst preparing oats in some form or other really has become part of my daily routine, I haven’t been eating them as much as I probably should. Over the past month or so I have been noticing posts popping up all over the internet and blogosphere about Overnight Oats in a Breakfast Jar. I may be a little slow on the uptake but suddenly it has occurred to me that this new fad is nothing less than Bircher Muesli packaged up in a jar. Reminding me of the maxim – everything old is suddenly new again.
Mulling over this realisation it hits me. Bircher Muesli is the perfect meal solution for the 5-2 challenge. A no fuss meal that is very easy to prepare. No cooking required. My personal preference may be to have my first meal at midday on a fast day, but I see no reason why it shouldn’t be oats. Incredibly filling but low in calories at approximately 200 calories per serve, it even leaves room for a more substantial evening meal.
With 400 calories to a whole jar, I’m thinking it might be an easy way to easily knock over two meals. Lunch and dinner. Send the rest of the family out for a take-away meal and spend my evening relaxing. Sometimes we all need a break from the kitchen. The more I think about it the more appealing this idea becomes. It is exactly what I intend to do today.
My fasting day will look like this. With room for an additional small indulgence if I so desire.
|Breakfast||2 cups of tea||
|Lunch||Overnight Oats in a Jar with Berries||
|Mid Afternoon||2 cups of tea||
|Dinner||Overnight Oats in a Jar with Berries||
|2 cups of tea||
Checking back through my blog I notice that I previously posted my original bircher muesli recipe last Spring. Here it is again. Reinvented as Overnight Oats in a Jar. With raspberries for their antioxidant properties. Adapted for the 5-2 challenge. Complete with calorie count.
Overnight Oats in a Jar with Raspberries
The calorie count for this recipe has been updated and is now correct. In the original post I inadvertently misread the energy value for 1/2 cup dry oats as representing 1 cup. A combination of my deteriorating eyesight and the very small print on the back of the pack of my Uncle Toby’s Oats. Apologies for any inconvenience or confusion. Obviously the calorie count is now a little higher. To compensate you can reduce the amount of oats used in the recipe to 3/4 of a cup and apple juice to 1/3 cup, keeping the quantities of all other ingredients unchanged. This will bring the total calorie count for the jar to 467 calories or 234 calories per serve. Or do as I will do from hereon in. Limit myself to only one serve of this delicious bircher muesli on fast days.
One jar (550 calories)
Serves 2 (275 calories per serve)
1 cup dry rolled oats (306 calories)
½ cup apple juice (or freshly squeezed orange juice) (30 calories)
1 teaspoon honey (20 calories)
1 tablespoons currants or raisins (70 calories)
1 tablespoons slivered almonds (20 calories)
a sprinkling of mixed spice
1 small Granny Smith apple, coarsely grated (skin on) (40 calories)
1/4 cup yoghurt (35 calories)
a generous squeeze of lemon (2 calories)
1/2 cup raspberries, to serve. (30 calories)
COMBINE rolled oats, apple juice, mixed spice, dried fruit and nuts in a jar or bowl. Stir together to combine.
CHILL overnight (or for at least two hours).
NEXT MORNING stir in yoghurt, grated apple and lemon juice.
SERVE topped with raspberries.