Right now in this rapidly evolving food landscape of ours, Overnight Oats aka Bircher Muesli is one of the simplest and cheapest breakfast ideas you could whip up.
If you don’t have oats you can also use natural muesli with the added bonus of a few extra bits!
Oats are a fabulous source of resistant starch – it’s no surprise that as the name would suggest, resistant starch is resistant to digestion and nourishes our gut bacteria. This special starch is a prebiotic and basically gets the party started by fuelling the probiotics in our large intestine. The good bacteria that are produced as a result of the starch being fermented in our gut, naturally help us to maintain our intestinal health.
This recipe for Overnight Oats serves two people but I usually batch it up and multiply the recipe by at least five to feed the locusts that live in my house.
Depending on how you prefer to operate, the Overnight Oats can be made in individual containers or like me, a large container that will hold the weeks worth.
2/3 cup rolled or quick oats
2/3 cup plain natural or Greek yoghurt
1 cup water
2 tsp chia seeds
2 tsp shredded coconut
1 medium apple, grated
1 tbsp natural yogurt to serve
Combine all ingredients in a bowl. Cover and place in the fridge overnight.
To serve, spoon into bowls and top with a dollop of natural yoghurt and fresh fruit of choice such as:
- 1/2 cup berries (fresh or frozen) or
- 1 small sliced banana or
- 1 passionfruit
These are all equivalent to one serving of fruit but you could also combine a variety of fruits to make up one serving and add variety to your breakfast each day.
For some other simple breakfast ideas, you can check these out here.
There are not many people who don’t love a good Chicken in Pyjamas aka Chicken Parmigiana is there? The age-old parmi is an Italian recipe that has most definitely become an Australian pub favourite.
The thing is, the calories in that baby are right up there and can range anywhere between 400 – 800 calories depending on the recipe and who is preparing it. These numbers equate to between a third to half of my total daily calorie or energy intake and I actually like to eat several times a day, not just one meal.
Enter the makeover.
Making over such an iconic dish needs to be healthy but above all needs to taste good. I know this might be sacrilege for the die-hard fans but trust me, this is actually good.
Let’s start with chicken, which is an excellent protein source, an excellent source of vitamins such as niacin and contains important minerals including iron, zinc, phosphorus and magnesium. It is essential that the chicken used in this recipe is moist and juicy just like the regular Chicken Parmigiana. One of the secret ingredients here is cooked and pureed cauliflower combined with a little Parmesan cheese topped off with the classic tomato sauce and grated cheese.
Altering the traditional recipe just slightly means a huge reduction in the fat and calorie content. Believe me, this one tastes great, ticks the nutrition boxes and can be made in moments.
1 chicken breast, sliced through horizontally into two pieces
2 large cauliflower florets, steamed and pureed
1 cup of your favourite pasta sauce
¼ cup grated reduced fat cheddar cheese
Place chicken breast pieces on a lined oven tray. Cover with the pasta sauce, followed by the pureed cauliflower, and sprinkle with the grated cheese. Cook in a moderate oven for 35 minutes or until cooked through and golden on top.
Click here to watch me make this super easy chicken parmigiana in a quick video.
In my house, this is a crowd favourite. Delicious and healthy – Buon appetito!