Layered berry oats with a cherry juice shot

An oat packed dish flavoured with cinnamon and maple syrup and layered with berries, banana, pumpkin and chia seeds. Topped off with toasted flaked almonds.

Serves: 6

Time to make: 20 mins

Ingredients

More weights & measures

3 cups rolled oatsoatmeal uncookedX
3 cups skim milk
1½ teaspoons ground cinnamon
2 bananas, sliced
2 cups frozen blueberries, thawed
3 tablespoons maple syrup
3 tablespoons chia seeds
¹/³ cup pumpkin seeds, toasted
¹/³ cup flaked almonds, toasted
To serve
6 shots of cherry juice (see tips) (2 tablespoons per serve)

Instructions

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1 In a pan bring oats, milk, 3 cups water and cinnamon to a boil over a high heat. Reduce to low and simmer for 3–4 minutes, stirring occasionally.

2 Using a fork, mash bananas and add to pan with oats.

3 Into serving glasses, place some berries, and seeds and drizzle over maple syrup. Top with half of the oat and banana mix. Repeat with the remaining ingredients, finishing with seed layer.

4 Sprinkle with almonds. Serve warm or chilled with a serving of cherry juice.

Variations

Make it vegan: Swap the dairy milk for almond milk.

HFG tip

Recovery meal with jetlag

Changing time zone? Help your to body adjust as soon as possible with regular meals as well as outdoor activity. With slowly digested (and comforting) carbs to fuel you, this high-fibre breakfast will also help avoid constipation. The magnesium in the oats and seeds, and the melatonin in the cherry juice will help with sleep and re-setting your body clock.

Cherry juice is available from health stores and is often called tart cherry.

This will keep in the fridge for 3 days. Add some frozen cherries to give another texture and flavour. You can use a mix of any frozen berries.

Nutrition Info (per serve)

Calories 427cal

Kilojoules 1790kJ

Protein 16g

Total fat 12g

–Saturated fat 1g

Carbohydrates 60g

–Sugars 27g

Dietary fibre 10g

Sodium 70mg

Calcium 300mg

Iron 5.5mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.