Mornings are constantly the most hustle and bustle period of the day. Have you ever dreamt of a day filled with an equilibrium between perfect gut health and time management? Yes! That’s completely possible and practical. I have already posted about positive methods to deal with our morning rush – BEST SELF MORNINGS IN LOCKDOWN.

Healthy on the go breakfast☺! I got a lot of queries regarding the usefulness of Morning breakfast and how to manage our daily calorie check with a perfect start. Being a Nutrition Advisor, people believe to get some easy to go responses! So, here I have prepared the first Clean Eat blog on my favourite ingredient and planning to write more on such healthful Choices.

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Oats comes among the healthiest grains on earth. Studies show that oats have many health benefits. They are gluten-free whole grain and a great source of important vitamins, minerals, fibre and antioxidants.

Oats are normally eaten in breakfast like porridge mixed with milk. It is also used in cookies, muffins and granola bars. Oats are a good source of fibre and carbs. They are loaded with Vitamins, minerals and antioxidant plant compounds.

Whole oats are high in antioxidants and effective plant compounds called polyphenols. Most significant is an extraordinary group of antioxidants called avenanthramides, which are almost exclusively found in oats. It also helps to diminish blood sugar levels and cholesterol.


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  • It promotes healthy gut bacteria which keeps us full for a longer time.
  • Oats may lower the risk of heart diseases.
  • Due to the soluble fibre beta-glucan, oats may improve insulin sensitivity and help lower blood sugar levels.
  • It also helps in reducing weight by making you feel full for a longer time.
  • Oats are also used as a skincare ingredient and treat dry and itchy skin.
  • Some study suggests that oats may help avoid asthma in children when fed to young infants.
  • It is also beneficial for older people, it deals with problems like constipation and other gut issues.



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  • 1/2 cup rolled oats, gluten-free optional (I made mine instant by putting them in the blender for a few seconds but this step is also optional)
  • 1 tablespoon chia seeds
  • 1/2 cup greek yoghurt (I used 0% fat)
  • 1 tablespoon honey
  • 1 teaspoon pure vanilla extract
  • 1/2 cup-3/4 cup unsweetened almond milk


  • Combine all ingredients in a jar. Close the jar and shake until well combined.
  • Place in the refrigerator overnight and add more milk in the morning if you would like a thinner consistency.
  • Top with fruit and/or granola.


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  • 90 grams (1 cup) Quaker® Old Fashioned Oats
  • 1/2 teaspoon cinnamon powder
  • 240 ml (1 cup) low-fat dairy milk
  • 60 grams (1/4 cup) unsweetened apple sauce
  • 1 tablespoon pure maple syrup
  • Toppings:
  • 1 small apple diced
  • 30 grams (1/4 cup) walnuts


  • In a 16-ounce mason jar, combine the Quaker® Old Fashioned Oats and cinnamon powder.
  • Stir, then add the milk, maple syrup and apple sauce.
  • Stir again, cover with the lid, and place the jar in the refrigerator overnight or at least 4-5 hours.
  • In the morning, remove from the refrigerator, give the mason jar a good shake before removing the lid and garnish with a diced apple. chopped walnuts and a sprinkle of cinnamon.
  • Serve chilled.
  • Grab a spoon and enjoy your apple pie overnight oats!


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  • 1/3 cup plain Greek yoghurt
  • 1/2 cup (heaping) rolled oats
  • 2/3 cup full-fat coconut milk (in the can)
  • 1 tablespoon chia seeds or ground flax meal
  • 1/2 teaspoon vanilla extract
  • Pinch of salt
  • 0-2 tablespoons honey or maple syrup
  • 2 tablespoons unsweetened cocoa powder
  • 1/4 cup unsweetened flaked coconut


  • Whisk together all ingredients in a medium-sized mixing bowl. Spoon into a jar with a tight-fitting lid.
  • Close and refrigerate for at least 4 hours, but preferably overnight before eating.


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  • 25g rolled oats
  • 1 tbsp Chia seeds
  • 150ml Skimmed milk
  • 1 small banana (80g)
  • 70g frozen raspberries, defrosted
  • 1 tbsp low-fat natural yoghurt


  • Combined the oats, seeds, and milk in a jar with a tight-fitting lid and place in the fridge overnight.
  • the next day, blitz half the raspberries and banana together and stir through the soaked oats.
  • Spoon into a bowl and top with the yoghurt and remaining raspberries.

(You can change the raspberries for other frozen fruit such as blueberries, summer fruit or strawberries.)

So, after learning so much about this magical diet, you can add oats to your diet today. Oats are very filling , it may reduce appetite and help you eat fewer calories. We can have it with different variations, here I jotted the ways I like it. I would love to learn more about any such recipes, feel free to send your recipes in the comment box. Hope this works like a wonder on your Morning routine!