Overnight Oats with Blood Oranges
Overnight Oats with Blood Oranges - Healthy make ahead for a stress free morning
Healthy, because
Even smarter
Nutritional values
Yogurt with its numerous lactic acid bacteria is balm for the intestines and promotes digestion. The Orange peel essential oils have a stimulating effect and brighten the mood.
You can always modify the Overnight Oats with blood oranges according to your taste: Instead of cow's milk, you can also use sheep's or goat's milk or a vegetable alternative (for example, oat drink, almond drink, soy drink), and you can also replace the yogurt with coconut yogurt or soy yogurt, among others. There are also no limits to your imagination when it comes to fruit: In spring, fresh strawberries fit wonderfully, in autumn apples and pears are suitable and in summer blueberries or currants.
(Percentage of daily recommendation)
| Calorie | 378 cal. | (18 %) | ||
| Protein | 15 g | (15 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 51 g | (34 %) | ||
| Sugar added | 7 g | (28 %) | ||
| Roughage | 6.9 g | (23 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 1 mg | (8 %) | ||
| Vitamin K | 27 μg | (45 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 4 mg | (33 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 88 μg | (29 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 20 μg | (44 %) | ||
| Vitamin B₁₂ | 1 μg | (33 %) | ||
| Vitamin C | 72 mg | (76 %) | ||
| Potassium | 740 mg | (19 %) | ||
| Calcium | 351 mg | (35 %) | ||
| Magnesium | 92 mg | (31 %) | ||
| Iron | 2.2 mg | (15 %) | ||
| Iodine | 22 μg | (11 %) | ||
| Zinc | 2.5 mg | (31 %) | ||
| Saturated fatty acids | 6 g | |||
| Uric acid | 73 mg | |||
| Cholesterol | 22 mg | |||
| Complete sugar | 29 g |
Ingredients
- Ingredients
- 3 Blood orange (or regular oranges)
- 5 ¼ ozs rolled Oats (not quick cooking)
- 7 ozs milk (or alternative milk)
- 12 ozs Yogurt
- 3 Tbsps honey
Kitchen utensils
Preparation steps
Peel 2 of the blood oranges so that all white is removed. Cut out fruit fillets between the separating skins and cut smaller if necessary.
Mix oatmeal, milk, yogurt and honey and add orange pieces. Pour into small jars with a swing top (approx. 8 oz) and leave sealed in the refrigerator to swell for 12 hours, preferably overnight.
To serve, peel remaining orange as above and scoop out segments. Top Overnight Oats with blood oranges and serve.
