Boost Your Gut Health with Delicious Raspberry Almond Overnight Oats: A Fiber-Rich, Make-Ahead Breakfast Solution
Get prepared with this super simple recipe for a tasty make-ahead breakfast of creamy almond-flavoured oats with raspberry compote. Also, learn more about the crucial role of fibre in your diet and how much of it you should be eating! This post is proudly sponsored by Arla.
In our fast-paced lives, prioritizing a nutritious and satisfying breakfast can often feel like a challenge. Yet, the first meal of the day sets the tone for our energy levels, focus, and overall well-being. This is especially true when it comes to incorporating enough dietary fibre – a vital nutrient that often gets overlooked. Last week, I had the pleasure of traveling to London, courtesy of Arla, for an illuminating lunch event. The experience offered not only a delightful culinary journey but also invaluable insights into the world of fibre and the exciting launch of Arla Fibre yogurts. It became abundantly clear that understanding and increasing our fibre intake is more important than ever.
The Fibre Gap: Why Most of Us Aren’t Getting Enough
Despite clear government recommendations suggesting that adults should consume approximately 30g of fibre per day, the reality paints a starkly different picture. The average UK adult, for instance, typically consumes only around 18g of fibre daily. This significant “fibre gap” leaves many individuals falling far short of the recommended intake, potentially impacting their digestive health and overall vitality. Fibre plays a crucial role in maintaining a healthy digestive system, helping to regulate bowel movements, prevent constipation, and support a balanced gut microbiome. Beyond digestion, adequate fibre intake is also linked to reduced risk of heart disease, type 2 diabetes, and certain cancers, while also promoting satiety, which can aid in weight management. Understanding these profound benefits underscores the urgency of addressing this widespread nutritional shortfall.
Arla’s Mission: Making Fibre Delicious and Accessible
Arla recognizes that there are multiple reasons behind this fibre deficit. One of the primary barriers, they believe, is the prevailing public perception of fibre as being “bland, brown, and boring.” This outdated stereotype often leads people to shy away from fibre-rich foods, missing out on their numerous health advantages. Arla is on a mission to completely transform this perception, demonstrating that boosting your fibre intake can be both easy and incredibly delicious. To achieve this, they have recently launched an innovative range of new yogurts, thoughtfully fortified with a natural form of fibre derived from chicory inulin. these yogurts are designed to seamlessly integrate into daily routines, making healthy choices a pleasure rather than a chore.
The new Arla Fibre yogurts are specifically formulated to support a healthy and balanced digestive system. What makes them truly stand out is their delightful taste and effortless enjoyability. Available in four tempting flavours, each serving of Arla Fibre yogurt provides a significant 4.7g of fibre – a substantial contribution towards your daily target, all without compromising on flavour or texture. You won’t find anything “brown or boring” here; these yogurts look and taste just like any other creamy, fruity yogurt. This makes them an incredibly convenient and appealing option for those who want to increase their fibre intake without any fuss. The fibre, in the form of chicory inulin, is naturally integrated, making it incredibly easy to swap out your usual fruit yogurt for an Arla Fibre one and instantly boost your daily fibre consumption.
A Culinary Revelation: The High-Fibre Lunch Experiment
The London event itself was a testament to Arla’s commitment to making fibre appealing. Before the lunch commenced, we were informed of an intriguing experiment: half of the diners would receive a menu that was subtly different from the other half, and our task was to identify these differences. This setup promised an engaging and educational dining experience. My starter was an exquisite risotto, rich with tender asparagus, tangy aged feta, and delicate baby basil. It was so incredibly flavourful that I honestly could have eaten a lot more!
Following this delightful opening, the second course featured heritage roast carrots, perfectly complemented by crisp carrot and shallot fritters, a vibrant salsa verde, and fluffy couscous. This dish was equally delicious and strikingly innovative, far exceeding the typical vegetarian options often found. It truly showcased how creative and exciting plant-based, fibre-rich meals can be, challenging any preconceived notions of blandness.
Dessert was a beautifully presented French fruit tart, adorned with sweet kiwi, juicy red grapes, ripe cherries, and a generous dollop of honey-infused natural yogurt. This was the only course where I noticed a potential difference among the diners (apart from the main course options, where some had meat and others, like myself, had vegetarian). As it turned out, the “other” fruit tart option, served to the high-fibre group, contained figs instead of grapes and was made with wholemeal flour in the pastry instead of plain flour. These were subtle yet significant swaps that demonstrably boosted the fibre content.
The big reveal at the end of the meal was truly eye-opening. It turned out that half of the diners had enjoyed a high-fibre lunch, while the other half (myself included) had consumed a low-fibre equivalent. My dishes, though delicious, were the lower-fibre versions. The high-fibre options featured several ingenious yet subtle swaps: brown rice replaced white rice in the risotto, nutrient-rich kale was incorporated into the salsa verde, and as I observed with dessert, figs and wholemeal flour were used instead of grapes and plain flour. This experience vividly illustrated just how effortlessly one can significantly increase fibre intake without compromising on taste, texture, or culinary enjoyment. It highlighted that small, mindful changes – like opting for brown bread and rice over white, choosing wholemeal pasta, and boosting your intake of nuts, seeds, fruits, and vegetables – can make a substantial difference. And, of course, a simple swap to Arla Fibre yogurt can also provide a delicious and convenient fibre boost.
Fuel Your Day: Raspberry Almond Overnight Oats Recipe
Inspired by the insights gained from Arla and the importance of accessible fibre, I’m excited to share my go-to recipe for a truly tasty and fibre-packed start to your day: Raspberry Almond Overnight Oats. This recipe is designed not only for its incredible flavour but also for its significant contribution to your daily fibre goals. It strategically combines several high-fibre ingredients including wholesome oats, nutrient-dense chia seeds, crunchy almonds, and fresh, vibrant raspberries. To further elevate the fibre content and creamy texture, it cleverly uses Arla Fibre raspberry yogurt, making it an even more powerful breakfast choice for your digestive health.
The Ultimate Make-Ahead Breakfast Solution
I don’t know about you, but the thought of cooking a complex breakfast in the morning fills me with dread. Even if I happen to have a few extra minutes (which, let’s be honest, many of us rarely do), breakfast needs to be quick, delicious, and genuinely filling to keep me going until lunch. This is where overnight oats truly shine as a breakfast game-changer. The beauty of this recipe lies in its simplicity and efficiency. All you need is about five minutes the evening before to mix everything together. Once combined, your wholesome and satisfying breakfast will be patiently waiting for you in the fridge, perfectly chilled and ready to enjoy as soon as you wake up. This revolutionary approach to breakfast preparation ensures that you never have to sacrifice nutrition or taste, even on the busiest mornings.
Beyond the simple preparation, overnight oats offer unparalleled convenience. You can easily prepare them in a portable jar, allowing you to simply grab it from the fridge on your way out the door. This makes them the ideal solution for breakfast on the go, whether you’re commuting to work, heading to the gym, or simply need a quick, nutritious option before tackling your day. It eliminates the rush and stress of morning cooking, letting you start your day feeling calm, prepared, and well-nourished. It’s truly a perfect example of smart meal prepping that pays off every morning.
This particular Raspberry Almond Overnight Oats recipe is a harmonious blend of creamy, nutty, and fruity flavours. It features a base of rolled oats, chia seeds for added texture and Omega-3s, delicious Arla Fibre raspberry yogurt, smooth almond milk, a dollop of almond butter for richness, a touch of maple syrup for natural sweetness, and a hint of almond extract to enhance the nutty notes. I love layering this creamy oat mixture with a quick homemade raspberry compote, which adds a burst of tart-sweetness, and a sprinkle of crunchy flaked almonds for an appealing finish. The result is a breakfast that is not only incredibly delicious and satisfying but also remarkably filling, keeping hunger at bay for hours. What’s more, this fantastic recipe is perfect for meal prepping; it stores beautifully in the fridge for approximately 3-4 days. This means you can easily make a double batch on a Sunday evening and have four days’ worth of healthy, high-fibre breakfasts ready in just five minutes of active prep time. Imagine the time saved and the peace of mind knowing your mornings are taken care of!
Can I Make Raspberry Almond Overnight Oats Vegan?
Absolutely! This recipe is incredibly adaptable to a vegan diet. Simply swap the Arla Fibre yogurt for your preferred plant-based alternative, such as soy or coconut yogurt. You can use any flavour you like; if you opt for plain vegan yogurt, you might want to add a touch more maple syrup to achieve your desired level of sweetness. The rest of the ingredients are naturally vegan-friendly, making it a versatile and inclusive recipe for everyone to enjoy.
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Raspberry Almond Overnight Oats
Ingredients
Raspberry Compote:
- 150 g (2 large handfuls) fresh or frozen raspberries
- 1 Tbsp maple syrup
- 1 Tbsp water
Almond Ovenight Oats:
- 120 ml (½ cup) Arla Fibre raspberry yogurt (or yogurt of choice)
- 1 Tbsp almond butter
- 1 Tbsp maple syrup
- 1 Tbsp chia seeds
- ¼ tsp almond extract
- 160 ml (⅔ cup) unsweetened almond milk
- 50 g (½ cup) porridge oats
- flaked almonds to serve
Instructions
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Place the raspberries, maple syrup and water in a small pan and bring up to a gentle simmer. Allow to cook for a couple of minutes until the raspberries have broken down a little then remove from the heat.
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While the compote is cooking, whisk together the yogurt, almond butter, maple syrup, chia seeds and almond extract then whisk in the almond milk. Stir in the oats. Cover both the oats and compote and place in the fridge overnight.
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The next day, if the oats are too thick then stir in a splash more almond milk. Spoon some of the compote into two jars and top with the oats then another spoonful of compote and a small handful of flaked almonds.
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Keep refrigerated and eat within four days.
Disclosure: I was invited to attend the event by Arla and paid a fee for my time. All opinions are my own.