Overnight oats

I know, I know, they are a cliche, but they can be great, IF you like getting organised the night before, and IF you add good protein (yogurt) and fats (nuts) and yummy things (cinnamon, fruit) too!

Ingredients

50g whole rolled oats

1 tbsp chia seeds (rich in fibre, antioxidants and fatty acids)

100ml milk (however you like it)

2 tbsp greek yogurt or kefir

1/2 tsp cinnamon (do try to include this: can prevent blood sugar spikes)

optional: 1/2 tsp maple syrup or honey

Ideas for toppings or flavours:

Pear, nut & blackberry (see BBC Good Food)

Raspberry & kefir (see BBC Good Food)

Peach, raspberry & granola

Banana & almond butter

Peanut butter & blueberries

Kiwi & pistachio kernels

Passion fruit & pumpkin seeds

Method

Mix all the basic ingredients in a glass jar or other container with a lid.

Depending on what you fancy, either:

Swirl in nut butter, mashed banana, blueberries etc.

Then put in fridge overnight, and / or in the morning:

Add fresh fruit / granola / nuts / nut butter / more yogurt / seeds on top.

Tip: On cold mornings I warm mine up in the microwave too, basically making porridge!