Easy Golden Milk Overnight Oats. Fusing two of my favourite quick and easy healthy treats in one easy high-protein breakfast (or dessert…it tastes that good!)
It has been pointed out that whilst my blog is starting to get nice and bloated with weekly menopause and midlife content, there has not been a recipe in sight. And I am a Nutritional Therapist. I talk about food A LOT, I eat food A LOT and my clients get given really delicious recipes to inspire them into the kitchen…A LOT.
So things are about to change and I plan to bring you regular recipes from those I have picked up over the last 20 years! Just a few then!
Full disclosure though – I am not a cook, not willingly anyway. And I currently have the attention span of my 7-year-old (thank you hormones!). But I do like to eat well. I also like to keep my midlife hormones balanced and my body as healthy as possible as I venture further into my perimenopause and midlife journey. So quick, simple and nutritious is the only way forward in my kitchen. I hate washing up too so if a recipe involves multiple bowls, pans , utensils and measuring paraphernalia – I’m out! If you are in anyway like me then these recipes may just be for you.
For me, health starts with breakfast so that felt like a great place to start my recipe sharing adventures.
I basically pack in as many nutrients as possible in case the wheels fall off later in the day!
And I focus hard on protein for the first meal of the day. Read my blog ‘How Important is Protein for Midlife Women’ to find out exactly why. Very…in case you’re left wondering!
Protein at breakfast is also the first place I focus most of my clients. I’m usually trying to encourage 20-30g at this meal alone. That’s right- a bit of Greek yoghurt and a handful of nuts doesn’t cut it ladies- we’re now in double eggs and some salmon territory. A high-quality protein powder can also go a long way on those days when you’re pushed for time or fancy something more along the cereal line. And why not- there are some amazing powders out there now full of whole food protein sources and a raft of phytonutrients to help up micronutrient levels for the day too. I’m a fan of Garden of Life protein powders but there are many other great products to choose from.
This recipe includes protein powder (for an easy, no thought required, protein hit) but if you prefer you can substitute this for a high-quality nut butter such as cashew, peanut, or almond.
Golden Milk Overnight Oats Recipe
This one combines one of my favourite breakfast options (overnight oats) with a delicious, phytonutrient-packed drink I’d normally go for at night – but that just means this makes a great breakfast or a great guilt-free after-dinner snack! I also love that you make it the night before so it doesn’t add to the normal pre-school mayhem in my house. And I can make it in bulk and get a couple of breakfasts / snacks out of it. I told you I’m not a natural kitchen dweller!
AuthorSuzanneCategoryBreakfastsDifficultyBeginner
Whisk together milk and spices in a small saucepan over a low heat until warm.
Add honey and whisk again until it is dissolved. Do not let the mixture boil.
Remove saucepan from the heat and allow to cool for approximately 10 minutes.
Put the oats, protein powder and chia seeds in a jar or other air tight container. Mix together.
Pour the golden milk over the oat mixture and stir gently to combine all ingredients.
Cover and store in the fridge for at least 8 hours but up to 2-3 days.
Top with fruit, granola, yoghurt or any toppings of your choice and enjoy!
Ingredients
Directions
Whisk together milk and spices in a small saucepan over a low heat until warm.
Add honey and whisk again until it is dissolved. Do not let the mixture boil.
Remove saucepan from the heat and allow to cool for approximately 10 minutes.
Put the oats, protein powder and chia seeds in a jar or other air tight container. Mix together.
Pour the golden milk over the oat mixture and stir gently to combine all ingredients.
Cover and store in the fridge for at least 8 hours but up to 2-3 days.
Top with fruit, granola, yoghurt or any toppings of your choice and enjoy!
Health Benefits of Golden Milk Overnight Oats
- The spices in the golden milk are potent anti-inflammatories and therefore help reduce menopausal symptoms and chronic conditions associated with post-menopause.
- They also support hormone and blood sugar balance
- The active ingredient in turmeric, curcumin, has been shown to be neuroprotective and may help maintain cognitive function and boost mood
- Chia seeds contain essential hormone-balancing nutrients such as magnesium, zinc, omega-3 fats and protein.
- A number of the ingredients in this recipe support immune function
- Ginger and turmeric support digestion
- The oats, chia seeds and many milk alternatives offer good levels of calcium and magnesium to support bone health
A Few Notes on the Recipe
- You might be eagle-eyed and have spotted the inclusion of black pepper, which may feel unappealing. But don’t be tempted to leave it out as research shows that piperine in black pepper can increase the bioavailability of curcumin by 2000%.
- Leave out the ginger if you are suffering from hot flushes as it may exacerbate them.
- Overnight oats are of course really versatile too so feel free to switch up the flavours and experiment with different additions such as fruit, coconut, sweeteners, etc to keep things interesting and your diet nice and varied – this goes particularly well with my high protein granola – give them both a try and let me know what you think.
Let us know your favourite flavours and what you think of this recipe. And for more like it keep an eye on the blog.
If you like what you’ve read and would like more practical information and tips on nutrition, lifestyle and mindset for midlife women then I’d love it if you followed me at motherflushingmidlife at the social links below.
