Overnight Oats for Tots to Teens Magazine

Oats are a high fibre food that packs plenty of nutritional value for our health. They have been proven to help people to reduce blood pressure and cholesterol and the also help stabilize blood sugar, which means you don’t get that mid morning ‘slump’ after having a bowl of oats for breakfast. Also, because oats take longer to digest it means you will feel fuller for longer, which is always a good thing – no mid morning snacking!

Oats are also loaded with a special antioxidant unique to them which fights free radicals – molecules in your body that cause cancer and aging.

Oats were once thought of as a food containing gluten and people with coelic disease were advised to avoid them. However studies have shown that oats many not have the same harmful amounts of gluten as wheat or rye. A moderate amount of oats, around 50g a day, is not harmful to people with coelic disease, although highly reactive people are still advised to avoid them.

*Soaking oats overnight breaks down their starch and makes them much easier for your body to digest and absorb all the good nutrients. It also saves time in the morning with breakfast already prepared!

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Makes 1


  • ½ cup rolled oats (or less if prefer the fruit and nuts to take over – I use ¼ cup)
  • ½ cup milk (or almond milk, soy milk, whichever you prefer)
  • ¼ cup coconut yoghurt or greek yoghurt
  • ¼ cup raisins or sultanas
  • ½ cup frozen blueberries
  • ¼ cup walnuts
  • Directions
  1. Layer all ingredients into a medium sized mason jar in the order above, pop the lid on the jar
  2. Leave in the fridge overnight
  3. In the morning pour the ingredients into a plate
  4. Eat is as it is, or heat in the microwave if you prefer a warmer porridge like breakfast


  • You can add extra milk in the morning if it’s not milky enough
  • You can make all sorts of combinations – using different nuts, fruits, even grated carrot, choc chips, peanut butter, honey or cinnamon! The only limit is your imagination.
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Green Curry Spinach & Tofu Soup

I woke up this morning feeling a bit of a cold coming on and had craving for Green Curry soup, so I went out and bought some green curry paste and tofu and polished off two bowls for lunch!  So so good..

Green Curry Soup

  • 2 Tbsp green curry paste
  • 1 cup tofu
  • 1 onion
  • 2 cups spinach
  • 1 tsp bouillon or vege/chicken stock
  • 1/2 cup water
  • 1 tsp brown sugar
  • 1 can coconut milk

Chop onion and cook in a saucepan with olive oil for a few minutes and then add the green curry paste.  Cook until onion is soft, stirring occasionally.  Press tofu between a tea towel, getting rid of most of the moisture.  Chop tofu into about 2cm x 2cm squares and add to the green curry paste.  Add the bouillon, mix around for a few minutes then add the water, spinach and brown sugar.  Bring to boil and simmer adding the coconut milk. Simmer for 10 mins and serve with  sesame seeds.