Breakfast Recipes

Overnight Oats

For your daily dose of beta-glucan and  cholesterol-lowering results. 

Nutrition Information


567 kcal


22.8 g


77.5 g


14 g


19.7 g


13 g

Serves: 2
Portion size: 1 Cup
Prep time: 15 minutes
Cooking time: Overnight


Measuring Pan


Measuring Spoon

Cutting Board

Serving Bowl


1 cup large flake rolled Oats

1 tbsp pumpkin seeds

1 tbsp sunflower seeds

1 tbsp coconut, dessicated

1 tsp chia seeds

1 tsp linseed

½ tsp cinnamon, ground

¼ tsp salt

1 apple, grated

½ cup low fat plain yoghurt

1 tbsp milk

½ tsp vanilla essence

1 cup fresh sliced fruit of your choice

1 tsp Liviana™ Alfafa Blossom Honey

¼ cup low fat plain yoghurt for when served


  1. Fry all the dry ingredients in a pan over a medium heat for 3-5 minutes. The linseeds will start to pop and oats will turn golden. Stir continuously to prevent coconut from burning.

  2. Transfer into a serving bowl. Add the grated apple, yoghurt, vanilla and Liviana™ Alfafa Blossom Honey. Stir until combined.

  3. Cover and refrigerate over night (for a more crunchy version this can be enjoyed immediately).

  4. Serve with an extra dollop of yoghurt and some fresh fruit.

The recipes provided on this website are intended to be used by healthy individuals who will still use some discretion when it comes to their personal needs and requirements. While we make every effort to ensure that the information we provide is accurate, we cannot guarantee that it is free from errors or omissions. It is the responsibility of the reader to check the ingredients and ensure that they are suitable for their specific dietary requirements. We recommend that you consult with a qualified healthcare professional if you are unsure of any allergies, sensitivities, or intolerances. Additionally, while we provide suggestions for ingredient substitutions, it is up to the reader to determine whether these substitutions are appropriate for their specific dietary needs.

Spread the health, every byte counts
Wilna Eksteen

Wilna Eksteen

Registered Dietitian

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