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Marzipan Overnight Oats

A delicious and healthy marzipan dream for breakfast made with almond extract, oats, and apple.

overnight oats


I love the simplicity of throwing a few ingredients into a jar, giving a shake up, then waking up in the morning to pour into a bowl and then serving with my favourite toppings.


It brings such convivence when you are never really prepared for breakfast and you wake up hungry and are unsure what to make.


This is why I love overnight oats, as it takes the guesswork out of the equation and allows for a plethora of tasty food combinations.


Ingredients in this recipe


Oats - A great source of calories, carbs, fibre and nutrients for the start of your day, oats will boost your energy and performance easily and keep you satiated until lunchtime.


Almond Extract - This is your marzipan flavouring, it adds a significant amount of flavour without additional calories or sugar which can cause insulin spikes, so it is great for those losing weight or managing diabetes.


Cinnamon - Rich in antioxidants with potent antibacterial, antiviral, anti-cancer, and antifungal properties. Adds a delicious flavour and natural sweetness to foods.


Sunflower Seeds - The highest source of plant-based vitamin E, sunflower seeds are great choice to add to your breakfast oats for this benefit alone. Vitamin E protects cell membranes and other fat soluble tissues in the body against oxidative stress.


Hemp Seeds - A fantastic source of essential plant fats, including omega 3,6, and 9! They are also rich in protein, vitamin E, fibre and minerals such as calcium, iron, magnesium and zinc. Consuming these seeds can aid to strengthen the immune system, balance hormonal fluctuations, reduce inflammation, and help to lower the risk of many chronic health conditions.


Cranberries - Dried cranberries contain plant compounds that help to reduce high blood pressure and increase blood flow, plus there's evidence to suggest they can help to inhibit platelet aggregation and thus aid cardiovascular problems. Also, the nutrients they contain have been shown to help prevent cancer by slowing tumor growth. Make sure you opt for unsweetened and organic cranberries to enjoy the best their benefits have to offer.


Chia Seeds - One of the highest sources of omega-3 in the plant-based diet. Make sure you add these to your breakfast daily, as just 2 tbsp a day provides over 100% recommended daily intake of omega-3... Wowsers!


Apple - A marvelous fruit that contains so many benefits for our overall health including promoting oral health, maintaining cardiovascular health, a healthy snack for diabetics, rich in fibre that helps keep our gut healthy, improves respiratory health (studies show great improvement for children with asthma who consume apples), fights cancerous cells, helps prevent osteoporosis, helps maintain neurological health, boosts energy levels, enhances skin, and helps prevent premature aging. Always buy organic if consuming apples regularly for their health benefits.


Plant-Based Milk - Each has their own unique benefits, I've always opted for soy for my regular go-to as it's the highest in protein of all the plant milks, soy also contains all 9 essential amino acids, contains calcium, iron, and omega-3. Always check that your main go-to plant-based milk is calcium-fortified to ensure overall adequate intakes.


Another of my favourite overnight oat recipes to make is my chocolate bounty overnight oats, go check them out!


overnight oats

Marzipan Overnight Oats Recipe


Serves 2

INGREDIENTS
  • 1 cup oats, gluten-free if needed
  • 3 cups plant-based milk of choice, almond works well here or soy for more protein
  • 1 tsp almond extract
  • 1 tbsp super sweet cinnamon
  • 1 tbsp sunflower seeds
  • 1 tsp chia seeds
  • 1 tbsp hemp seeds
  • 1 apple, grated

Suggested Toppings:
  • 12 fresh apple slices or 1/2 a apple per bowl
  • 2 tbsp cranberries 
  • 2 tsp almond butter 
  • 2 tbsp maple syrup 
  • 2 tsp hemp seeds
  • pinch of cinnamon

METHOD

  1. Wash and grate your apple, you can peel first and discard skin if non-organic or preffered.
  2. Add you oats to a big jar or two smaller jars or bowls, mix in your cinnamon, seeds, grated apple, and stir. Then add your plant-based milk of choice and your almond extract, this will give you that marzipan taste.
  3. Once the ingredients are full combined, add them to your fridge and leave overnight or 3 hours minimum to soak.
  4. Once ready to serve, pour into bowls and top with the suggested toppings!

Enjoy!


Recipe by Rose Wyles - The Vegan Nutritionist



For professional assistance with adopting a healthy and nutritious plant-based diet, go to www.thevegannutritionist.co.uk/nutritionconsulting

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Hi there! I'm Rose, a nutritionist who is passionate about creating delicious plant-based meals that are both flavourful and nourishing. My goal is to help people discover the wonderful world of plant-centered cuisine through my nutritional guidance and recipe sharing.


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