Apple Pie Overnight Oats – a quick, easy, and nourishing breakfast perfect at home or on the go.
Apples are one of those foods that should be considered heroes for their ability to, under the right storage conditions, get us through the parts of the year where there would be nary a piece of fresh fruit in sight.
I say *would be* because we live in a fairly season-less world where we can find pretty much anything at any time. It’s always nice to pay a little homage to the seasons, though, so I did a little happy dance the other day when I saw the first local apples appear in my neighbourhood grocery store.
Dwarfed by their foreign cousins, these apples were hardly going to win any beauty pageants, but I was still lured by the promise of crisp, tart, in-season apple-y goodness. And they sure delivered.
Apple pie overnight oats is the perfect early autumn breakfast. Raw apple is the star of the show here, and I think it deserves its time on center stage before we move on to more preserved apple dishes as the season progresses. Eating the apple raw, preferably with its skin on, means we get the most out of it in terms of both flavour and nutrition. Mixed in with oats, yoghurt, almond milk, chia seeds, and cinnamon, an overnight soak in the fridge yields a porridge that is deceptively rich, creamy, and bursting with flavour. And it takes all but five minutes to throw together. Yes ma’am, it’s apple season!
Does an Apple a day keep the doctor away? Well, they’re definitely good for your heart. Apples boast well-documented cardiovascular benefits. These benefits are associated with the water-soluble fiber (pectin) content, and the polyphenol mixture in most apples. Both total cholesterol and LDL (bad) cholesterol are decreased through regular intake of apples. Another health benefit of apple consumption is blood sugar regulation. This occurs in a number of ways, including reduction of glucose absorption, slowing down of carbohydrate digestion, stimulating the pancreas to produce more insulin, and stimulating insulin receptors so that more sugar flows out of our bloodstream and into our cells. Apples also appear to have anti-cancer benefits when it comes to breast, colon, and lung cancer. Apples are a good source of fiber (both soluble in the form of pectin, and insoluble), and vitamin C. The nutrients in apples are concentrated skin, so buy organic, give them a good wash, and keep the skin on whenever possible.
apple pie overnight oats
- 1 large or 2 small apples grated (about 1 cup grated apple)
- 1/2 cup rolled oats
- 1 tsp chia seeds
- 1/2 tsp ground cinnamon
- pinch of salt
- 1/4 cup plain yoghurt
- 3/4 cup almond milk
- Combine grated apple, rolled oats, chia seeds, cinnamon, salt, yoghurt, and almond milk in a jar with a lid.
- Stir, or shake to combine all ingredients well.
- Set in the fridge to soak overnight.
- Serve with fresh apple slices and a sprinkle of cinnamon in the morning.