Overnight Oats with Apple and Walnuts
Overnight Oats with Apple and Walnuts - Thanks to buckwheat, not only is it super tasty, the pseudo grain even makes the oatmeal gluten-free! Photo: Marieke Dammann
Healthy, because
Even smarter
Nutritional values
These overnight oats take less than 15 minutes to put together and contain valuable plant proteins from the oats and walnuts and fiber from the apples.
Prepare these overnight oats in a sealable jar and take them to the office for an easy breakfast on the go.
(Percentage of daily recommendation)
| Calorie | 426 cal. | (20 %) | ||
| Protein | 11 g | (11 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 55 g | (37 %) | ||
| Sugar added | 5 g | (20 %) | ||
| Roughage | 6 g | (20 %) |
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 4.5 mg | (38 %) | ||
| Vitamin K | 10.6 μg | (18 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 3.6 mg | (30 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 41 μg | (14 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 17 μg | (38 %) | ||
| Vitamin B₁₂ | 0.5 μg | (17 %) | ||
| Vitamin C | 15 mg | (16 %) | ||
| Potassium | 484 mg | (12 %) | ||
| Calcium | 210 mg | (21 %) | ||
| Magnesium | 77 mg | (26 %) | ||
| Iron | 2 mg | (13 %) | ||
| Iodine | 16 μg | (8 %) | ||
| Zinc | 2.4 mg | (30 %) | ||
| Saturated fatty acids | 4 g | |||
| Uric acid | 61 mg | |||
| Cholesterol | 12 mg |
Ingredients
- Ingredients
- 6 Tbsps Buckwheat
- 1 tsp cinnamon
- salt
- 1 cup
- 1 Tbsp apple sauce (no added sugar)
- 2 Tbsps Chia seeds
- 1 Apple
- 1 Tbsp Maple syrup
- 2 Tbsps Walnut
Kitchen utensils
Preparation steps
Mix the buckwheat flakes with some cinnamon and a pinch of salt. Add milk, applesauce and 1 tablespoon of chia seeds, mix thoroughly and place in the refrigerator for at least 2 hours, preferably overnight.
The next morning, wash the apple, quarter it, and remove the seeds. Cut one half into fine slices, the other into cubes. Put the apple cubes in a pot with maple syrup and the rest of the cinnamon, heat it up and let it caramelize 2-3 times.
In the meantime roughly chop the walnuts. Put the overnight oats in two bowls or sealable glasses.
Place apple slices, caramelized apple cubes, and walnuts on top and serve the overnight oats with apple and walnuts with remaining chia seeds.
