RACE RECIPES: Overnight oats with berries, honey and vanilla extract
1 cup (250ml) milk – type can vary according to your goals and tolerance
1 cup (100g) raw oats
1 cup mixed seasonal berries
1 tbsp raw, unsalted nuts
½ teaspoon vanilla extract
2 tsp honey
Mix the oats and milk together and leave in the fridge overnight. Add the remaining ingredients before serving
Ring the changes: You can swap the milk for 150ml plain yoghurt or almond milk. You can also change the combination of the fruit depending on what you have in the house and what is in season e.g. banana and cinnamon, pineapple and pecan nuts.
Note: Dairy is a good source of protein and calcium. When choosing a dairy alternative such as soy or almond milk you will need to make sure you are still getting the nutrients that you need. Look out for those that are calcium fortified and if choosing almond or rice milk which are very low in protein, make sure you are getting your protein elsewhere.