I LOVE anything that is both healthy and is really quick to prepare and my Overnight Pear & Cinnamon Oats tick both boxes.
This recipe takes just 5 minutes to prepare the evening before and is such an amazing way to start the day. Oats are a perfect food to incorporate into your diet and are packed with fibre and in particular, a type of fibre known as beta-glucans.
Research shows that due to their content of beta-glucans, oats can help to lower LDL cholesterol and reduce the risk of heart disease 1. Research also shows that oats that have been soaked overnight retain their low glycaemic- index 2. This is great for lots of reasons. Due to the high fibre content of oats, when consumed they will move through the digestive process slowly. This has a positive impact on your blood sugar levels by releasing glucose to the bloodstream slowly and will ultimately help you stay feeling fuller for longer.
Pears are another amazing source of fibre and just one pear contains approximately 5g fibre, making them one of the best fruit sources of fibre.
OVERNIGHT PEAR & CINNAMON RECIPE FAQS
If this is your first time making this recipe or you have a question, please take the time to read through my FAQs for some extra tips, nutrient and free-from information.
What nutrients does the Overnight Pear & Cinnamon recipe contain?
This recipe is a really good source of fibre, magnesium, manganese, phosphorus, selenium and B vitamins.
B vitamins are key for energy and consuming oats for breakfast is a great way to start the day.
I don’t have Pear, can I substitute it for something else?
Yes, you can use other fruits too. Grated apple works as well as pear.
Is this recipe Low GI or GL?
All ingredients in this recipe are both low GI and low GL.
Is this recipe Low FODMAP?
Pears aren’t classified as low FODMAP and if you would like to make this recipe FODMAP friendly, you can replace the pear with 40g blueberries.
Can I use this recipe for my weekly meal prep?
This lasts well in the fridge for up to two days.
What is this recipe free from?
This recipe is dairy-free. You can use gluten-free oats to make this recipe gluten-free.
RECIPE METHOD
- Note: prepare the night before.
- Grate the pear into a bowl.
- Add the oats and cinnamon and stir thoroughly.
- Cover and place in the fridge overnight.
- Option to add some cashew nuts or flaked almonds.
- Serving suggestions to serve with fresh berries and 1 tsp ground flaxseed for an omega 3 boost.
Overnight Pear & Cinnamon Oats
Ingredients
- 1 pear
- 1 cup rolled oats
- 1.5 cups unsweetened almond milk (or milk of your choice)
- 2 tsp ground cinnamon
Instructions
- Grate the pear into a bowl.
- Add the oats and cinnamon and stir thoroughly.
- Optional to add some cashew nuts or flaked almonds.
- Cover and place in the fridge overnight.
- Serving suggestions to serve with fresh berries and 1tsp ground flaxseed for an omega 3 boost.
- ? Don't forget to tag me in your photos @amysavagenutrition ?
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Amy Savage is a qualified Nutritionist with a Bachelor of Health Science in Nutritional & Dietetic Medicine specialising in skin health and is available for consultations online. Email [email protected] for further details.
References
Thomas, MS et al., 2018, 'Glycaemic and insulinaemic impact of oats soaked overnight in milk vs. cream of rice with and without sugar, nuts, and seeds: a randomised controlled trial', European Journal of Nutrition, 73 (1) 86-93. PMID 30297759
Whitehead, A et al., 2014, 'Cholesterol lowering effects of β-gluten: a meta analysis of randomised controlled trials', American Journal of Clinical Nutrition, 100(6) 1413-21. PMID 2541176