Flavorful Diet Breakfast

Overnight Oats with Apple and Walnuts

5
Average: 5 (4 votes)
(4 votes)
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

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Health Score:
8,9 / 10
Difficulty:
very easy
Difficulty
Preparation:
15 min.
Preparation
ready in 2 h. 5 min.
Ready in
Calories:
426
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie426 kcal(20 %)
Protein11 g(11 %)
Fat17 g(15 %)
Carbohydrates55 g(37 %)
Sugar added5 g(20 %)
Roughage6 g(20 %)
Vitamin A0 mg(0 %)
Vitamin D0.1 μg(1 %)
Vitamin E4.5 mg(38 %)
Vitamin K10.6 μg(18 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.3 mg(27 %)
Niacin3.6 mg(30 %)
Vitamin B₆0.3 mg(21 %)
Folate41 μg(14 %)
Pantothenic acid1.1 mg(18 %)
Biotin17 μg(38 %)
Vitamin B₁₂0.5 μg(17 %)
Vitamin C15 mg(16 %)
Potassium484 mg(12 %)
Calcium210 mg(21 %)
Magnesium77 mg(26 %)
Iron2 mg(13 %)
Iodine16 μg(8 %)
Zinc2.4 mg(30 %)
Saturated fatty acids4 g
Uric acid61 mg
Cholesterol12 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
6 tablespoons Buckwheat
1 teaspoon cinnamon
salt
1 cup
1 tablespoon apple sauce (no added sugar)
2 tablespoons Chia seeds
1 Apple
1 tablespoon Maple syrup
2 tablespoons Walnut
How healthy are the main ingredients?
BuckwheatcinnamonsaltChia seedsAppleMaple syrup
Preparation

Kitchen utensils

1 Cutting board, 1 Large knife, 1 Pot, 1 Wooden spoon, 2 Bowls, 2 Glasses

Preparation steps

1.

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.

2.

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.

3.

In the meantime roughly chop the walnuts. Put the overnight oats in two bowls or sealable glasses.

4.

Place apple slices, caramelized apple cubes, and walnuts on top and serve the overnight oats with apple and walnuts with remaining chia seeds.