Ingredients
1 to 2 servings
- 2.5-4 tbsp raw rolled oats
- 1 tbsp chia seeds
- 1/2 – 1 cup milk or plain yoghurt
- Whey (enough to = 7g protein, so that’s generally 1/3 scoop) (optional: only add if you want to add protein)
- 2 dates chopped / 1 banana sliced / 1/2 cup berries
- cinnamon
- 1 tbsp flaked almonds / coconut
Method
- Mix the oats, chia seeds, milk or yoghurt, whey, fruit and cinnamon in a bowl.
- Cover and leave in the fridge over night.
- Stir in the morning and serve topped with the almonds and or coconut
Exchange breakdown per serving
- Milk 1/2 to 1
- Veg –
- Fruit 1 (if you choose one of the above options. If you choose all 3, then it’s 3 fruit exchanges)
- Starch 1 (2.5 tbsp raw oats) or 2 (4 tbsp raw oats)
- Protein 1 (if you use the whey)
- Fat 2 (1 tsp of chia counts as a fat and each tbsp of coconut or almonds count as individual fats)