Gluten free and vegan overnight oats with tropical fruit
User Reviews
5
Gluten free and vegan overnight oats with tropical fruit
Description
The recipe starts by mixing gluten-free oats and chia seeds with coconut milk and oat or almond milk, sweetened lightly, then refrigerated overnight to soften. The following day, individual servings are prepared by adding chosen tropical fruits in various combinations, which add a bright, fresh contrast to the creamy oats. The fruits remain fresh with minimal preparation, requiring peeling and chopping.
This oats preparation is suitable for those following vegan and gluten-free diets and provides a nourishing breakfast option that can be made ahead. The tropical fruit toppings lend a variety of flavors and textures, from juicy mango and passion fruit seeds to crunchy coconut shavings and tart ground cherries.
The nutritional values are calculated without the fruit toppings, as those will vary depending on which fruits are added and in what quantity.
Ingredients
For gluten free overnight oats with coconut milk:
- 2 cups oats certified gluten-free
- ¼ cup chia seeds 4 tablespoons
- 2 cups coconut milk 400 ml) shaken well, can
- 1 cup oat milk or unsweetened almond milk, unsweetened
- 1 tablespoon panela Colombian sugar or 2 teaspoons maple syrup, grated, or 2 cubes
For Mango overnight oats (2 servings):
- 1 Mango peeled and cubed
- 2 passion fruit insides scooped out, seeds included
For pineapple overnight oats (2 servings):
- 1 cup pineapple peeled and diced finely, fresh
- 4 tablespoons coconut shavings unsweetened
For yellow vegan overnight oats (2 servings):
- 1 star fruit skin-on, sliced into ½ inch slices
- 1 granadilla insides scooped out, seeds included.
- mint optional, leaves
For overnight oats with Dragon fruit (pitaya) + ground cherries (uchuvas) (2 servings):
- 1 dragon fruit peeled and diced finely
- ½ cup ground cherries peeled and halved
Instructions
To make vegan gluten free overnight oats with coconut milk:
- In a large bowl, mix gluten-free certified oats with chia seeds, coconut milk, oat or almond milk, and panela or your choice of sweetener.
- Refrigerate for at least 4 hours, and preferably overnight.
To make mango overnight oats:
- Transfer 1 cup of overnight oats to a jar. Top with ½ of a cut up mango, and the insides of 1 passion fruit, seeds included.
To make pineapple overnight oats:
- Transfer 1 cup of overnight oats to a jar. Top with ½ cup of diced fresh pineapple, and sprinkle with 3 tablespoons of unsweetened coconut shavings.
To make yellow overnight oats:
- Transfer 1 cup of overnight oats to a jar. Top with a few slices of star fruit, skin-on, and the insides of ½ a granadilla, seeds included. Top with optional mint leaves.
To make overnight oats with dragon fruit:
- Transfer 1 cup of overnight oats to a jar. Top with the cubed flesh of ½ a dragon fruit, and ¼ cup of peeled and halved ground cherries.
Notes
- The stated nutritional values apply to the base vegan overnight oats without fruit toppings.
- Fruit toppings can be varied for different flavors and textures according to preference.
Nutrition Information
Show DetailsNutrition Facts
Serving: 8servings
Amount Per Serving
Calories 252 kcal
% Daily Value*
| Calories | 252kcal | 13% |
| Carbohydrates | 21g | 7% |
| Protein | 5g | 10% |
| Fat | 18g | 28% |
| Saturated Fat | 13g | 65% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 1g | 5% |
| Trans Fat | 0.01g | 1% |
| Sodium | 52mg | 2% |
| Potassium | 253mg | 5% |
| Fiber | 5g | 20% |
| Sugar | 4g | 8% |
| Vitamin A | 3IU | 0% |
| Vitamin C | 2mg | 2% |
| Calcium | 92mg | 9% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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