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By Australian Institute of Fitness 


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!

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



Overnight Oats With Bananas And Nuts In Snap Lid Glass Jar On Wh

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


Chocolate Coconut Chia seeds overnight oats on a dark wooden background.

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) 


Bowl Of Overnight Breakfast Oats With Diced Peach And Coconut, O

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


overnight oats with Greek yogurt Chia seeds and banana

A healthier alternative to the classic Banana Bread, these mixers are filling and will have your mouth watering for tomorrow’s brekky.

½ mashed banana

1 tbsp chopped nuts

¼ tsp cinnamon  


Overnight oats with apples and cranberries in a mason jar

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! 

 Australian Institute of Fitness  xx

Hayley Pearson

Hayley Pearson

Co-Creator and Writer for Adelady, she still gets goosebumps that she’s combined her creative passion with sharing the best of her stunning home state.

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