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The Fitness Zone

Overnight Oats Five Ways
August 2, 2016

Have you ever made yourself a bowl of oats in the hope of recreating a delicious, Instagram-worthy breakfast, but ended up with a bowl of slop? Don’t worry you're not alone, and we have the most simple, yet delicious recipe to get your oat game on point. But before we delve into the recipes, Solveig Litchfield, The Australian Institute of Fitness’ National Master Coach of Nutrition and Business shares why EVERYBODY is making such big deal about oats!

Oats are high in a soluble fibre known as beta glucan which helps remove cholesterol from the intestine that would otherwise end up in the bloodstream shares, says Solveig who adds that studies have indicated that individuals with high cholesterol levels (above 220 mg/dl) consuming one bowl of oatmeal per day (approx 3 grams of soluble oat fibre) typically lowers total cholesterol by 8-23%. This soluble fibre also assists in reducing the amount of glucose absorbed into the bloodstream due to slower intestinal transit time. 

This slower digestion prevents dramatic spikes in blood sugar and insulin levels that would typically encourage our bodies to produce and store fat - fantastic news for those with type 2 diabetes! In addition, studies are revealing that oats may assist with reducing the risk of cardiovascular disease (due to unique antioxidant compounds - avenanthramides), heart disease (blood pressure regulation through high magnesium and phytochemical plant lignans), enhance our immune response to infection, be protective against breast cancer and childhood asthma, and MORE!

Now we’ve covered the science and you know how AMAZING oats really are, let’s check out how to perfect this dish, whether you eat them for breakfast or for a post workout snack, we have you covered with five, YES FIVE, different ways to make delicious oats. So say goodbye to your microwave, and HELLO refrigerator as we show you how to master flavoursome overnight oats.


⅓ cup rolled oats

⅔ cup milk or water

1 serve of protein powder

1 tbs of Chia Seeds



There is no cream cheese icing in sight, but the combination of carrot, cinnamon and nuts is the next best thing to carrot cake.

¼ cup shredded carrot

1 tbsp maple syrup (or equivalent)

2 tbsp pecans chopped (optional)

¼ tsp cinnamon



If you are after a snack to curb those sweet cravings the Choc Nutter is your go to! Be warey of the maple syrup brand you use and they can be high in sugar.

1 tbsp cacao

1 tbsp nut butter (your choice of type)

1 tbsp maple syrup (or equivalent) 


Tasty and tropical, the Pina Colada oats are like a summer holiday on your taste buds.

1 tbsp honey

1 tsp shredded coconut

1 tbsp slivered almonds

¼ cup diced pineapple



A healthier alternative to the classic Banana Bread, these mixers are filling and will have your mouth watering for tomorrows breaky.

½ mashed banana

1 tbsp chopped nuts

¼ tsp cinnamon  


The apple and cinnamon mixers are simple, flavoursome and has the lowest in calories compared to the others.

¼ tsp cinnamon

½ apple in small slices



1. Pour all ingredients in a bowl and mix until all dry ingredients are combined.

2. Add a serve of milk depending on your preferred consistency.

3. Store in an airtight container in the fridge for a minimum of four hours, but ideally overnight.

4. Eat as is or serve with fresh fruit and yoghurt! 

This content is not intended to be used as individual health or fitness advice divorced from that imparted by medical, health or fitness professionals. Medical clearance should always be sought before commencing an exercise regime. The Institute and the authors do no take any responsibility for accident or injury caused as a result of this information.

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