Iron-rich Overnight Oats (Orange and Apricot)
These iron-rich overnight oats are a nourishing, make-ahead vegan breakfast made with rolled oats, soy milk, pumpkin seeds, sesame seeds, chia seeds and dried apricots. Each serve provides around 20.5g of plant-based protein, 5mg of iron and over 10g of fibre. Fresh orange juice adds vitamin C to help support iron absorption.
Servings: 2
Calories: 470kcal
Ingredients
- 1 cup rolled oats 95g
- 1 tablespoon sesame seeds 16g
- 2 tablespoon pumpkin seeds 28g
- 1 tablespoon chia seeds 16g
- 2 tablespoon chopped dried apricots 30g
- 1 cup soy milk 250ml
- ¼ cup orange juice freshly squeezed
- zest of half an orange if using organic oranges
- 1 teaspoon vanilla extract 5ml
- 1 tablespoon maple syrup 20ml
Instructions
- Combine the rolled oats, pumpkin seeds, sesame seeds, chia seeds and chopped dried apricots in a jar or bowl.
- Whisk or shake together the milk, orange juice and zest, vanilla extract and maple syrup and add to the oat mixture. Stir to combine.
- Make sure the ingredients are evenly distributed and the oats and seeds are well combined with the liquid.
- Cover and refrigerate for at least 6 hours, preferably overnight. Serve with yoghurt and berries or as is.
Notes
The nutritional values per serve were calculated by weight and entered into Cronometer, a nutritional calculator.
Nutrition
Calories: 470kcal | Carbohydrates: 65g | Protein: 20g | Fat: 17g | Saturated Fat: 3g | Polyunsaturated Fat: 8g | Monounsaturated Fat: 5g | Trans Fat: 0.02g | Sodium: 71mg | Potassium: 830mg | Fiber: 11g | Sugar: 26g | Vitamin A: 1283IU | Vitamin C: 26mg | Calcium: 337mg | Iron: 5.4mg
