Updated: Oct 3, 2019
Autumn is coming and when it does, I start to think of warming spices. O.K I start to think of apple and pumpkin pies but you know what I mean.
Cinnamon is among a favourite of mine and I add it to nearly anything. As I use it a lot, I buy Ceylon cinnamon, which is classified as the true cinnamon. I also buy it because Cassia, the popular variety that you find in shops, is best taken in small doses e.g. no more than 1/2 a teaspoon a day if you are having it regularly.
Cassia cinnamon contains a naturally occurring chemical called Coumarin which according to the European Food Safety Agency, is considered toxic and carcinogenic. Please note you would have to be eating a lot of cinnamon every day to be affected but I still choose to buy Ceylon. Plus the health benefits of cinnamon as studied by researchers, are mainly based on Ceylon. My brand of choice is Lucy Bee's which is fairtrade and organic.
Cinnamon has a beautiful aroma which adds depth and sweetness to dishes. What you may not know is the array of health benefits of this wonder spice:
· It helps to balance our blood sugar
· It is high in anti-oxidants
· Has anti-inflammatory properties
· Protects the heart
· Supports the nervous system
· Has anti-cancer fighting properties
I got to thinking what could I make that had the elements of an apple pie but without the effort or sugar,. Here is it, Apple Pie Overnight Oats , a true Autumnal dish.
Overnight oats are the best. You can play with so many different flavors that your'll never get bored. Just google it and you will be inundated with options. Best of all they are quick. No rushing about in the morning preparing breakfast because it is already done and it takes five minutes the night before to make!
This healthy and nutritious breakfast provides you with one of your five a day and will balance energy levels due to slow releasing carbohydrates courtesy of the oats.
Best of all, it is sugar free and will keep you full until lunch time thanks to all of the fiber from the oats, chia seeds and apple.
Apple Pie Overnight Oats
Serves 1, preparation time 5 minutes.
1/3 cup Gluten Free Porridge Oats (about 40g)
1 organic Apple grated - I like Gala or Braeburn
1 tablespoon of Raisins/Sultana's
½ tablespoon of Chia Seeds
200ml Almond Milk or other nut/seed milk of your choice (homemade is preferable)
1 teaspoon of cinnamon
Chopped Nuts or Seeds - I like Pecans or Walnuts
1. The night before, place oats and the dry ingredients into a bowl or mason jar and mix together.
2. Using a box grater, grate an apple on the coarsest option. Place apple along with its juice into the bowl of dry ingredients and combine well with the almond milk, ensuring that all items are covered by the milk.
3. Cover and leave in the refrigerator overnight.
4. In the morning, remove from the fridge 10-15 minutes before you wish to eat. It will have thickened so you can loosen it up with a splash more milk if desired.
5. Serve with chopped pecans or a nut or seed of your choice to give it an added crunch.