For the past two weeks I’ve been practicing intermittent fasting. My eating periods are from 12-8 but I have had exceptional days where I’ve pushed my eating window out a bit later to 14 and on one special day 16 (which was more forced than anything.) One of the things that I enjoy about intermittent fasting is the fact that it’s made me a lot more conscious of the things that I do eat. I know to be more mindful of what I put in my mouth because I want it to fuel my body and sustain it for those periods when I’m not eating. In terms of my CrossFit performance it has also helped me in choosing those meals that won’t leave me feeling sluggish or heavy during a workout.
One of my favourite things to eat for breakfast or delayed breakfast if you do intermittent fasting, is oats. Oats keep me fuller for longer and you really can create any flavour component you’re after by adding in different ingredients. I go through phases where I enjoy oats & then I hate them & then I love them again. I’m currently in the love phase and this morning found myself craving oats. The creamed honey by Eat Naked is what makes these oats spectacular in my opinion!
Here’s my goji berries and nuts overnight oats recipe, you’re going to love it!
For this recipe you will need:
- 80g of oats (instant oats work best.)
- 200ml of milk or milk alternative
- 25g of unsalted butter
- 1 tablespoon of raw honey (my favourite, Eat Naked creamed honey 🍯 smells RIDICULOUSLY yummy too!)
- Nut & seed mix (goji berries, cashews, walnuts, pecans and sunflower seeds.)
In your bowl put your knob of butter with your milk and oats and stir. Heat in the microwave for a minute or until the oats cook through. Tip: if you’re doing overnight oats you can used traditional rolled oats, let them soak in the milk + butter & then heat it in the morning when you’re ready to eat. Give the whole thing a good mix and then add a tablespoon of your raw honey and a generous sprinkling of your nut mix.
Benefits of the ingredients
Oats: Oats are a timeless favourite. As a child I’d have it plain with brown sugar added to it. Oats contain a soluble fibre called beta-glucan which is responsible for keeping you fuller for longer when you’ve tucked into a yummy bowl of oats. They can also help in improving blood sugar levels.
Goji berries: I first became aware of these on the tv show ‘You Are What You Eat.’ Gillian McKeith would rave about these and rightly so. These berries pack a punch. They provide support to the immune system, help in preventing liver damage and also improving depression, anxiety and sleeplessness. I always use raw nuts in my oats because salted nuts drastically up your sodium content and we’re all trying to live healthier lives so best we avoid it!
Honey: I love this honey soooo much, it smells like one of my favourite shower gels by LUSH Fresh Handmade Cosmetics ‘It’s raining men.’ Coincidentally both of these products contain honey that is harvested in the most sustainable & ethical manner possible. Raw honey contains antioxidants which help in protecting your body from cell damage, it can help with digestion and if you’re feeling ill, it can soothe that achy throat. What I love about Eat Naked honey aside from the delectable taste and smell, is the packaging, it’s fun, playful and very tongue in cheek. I’m all for serious brands that don’t take themselves too seriously. Creamed honey is a revelation! There’s something about this honey that had a caramel like undertone to it that I loved. The company is local to South Africa which means my carbon footprint is lowered by being able to source such a great product locally. I was even able to use the honey as a face mask and my skin is glowing! If you’re trying to kick a nasty addiction to sugar, honey is a great replacement. Maximise how much you get out of honey by buying it raw.
Unsalted butter: In moderation, unsalted butter is a welcome addition to your oats. It’s rich in your fat soluble vitamins A, E and K which is involved in calcium metabolism and a low intake has been associated with cardiovascular disease. It also contains butyrate which has anti-inflammatory properties and is helpful in preventing weight gain.
So there we have it; my yummy honey, how you thrill me oats! What do you enjoy putting in your bowl of oats?