Overnight oats with SunGold kiwi

Ingredients

• 50 grolled oats
• ½ tspground ginger
• ½ tspground cardamom
• 1 tbspmaple syrup or honey
• 100 mlalmond milk
• 1SunGold kiwi

Instructions

1. 1

   Mix the oats

   Put the rolled oats in a small jar and stir in the ground ginger and cardamom.

2. 2

   Add the liquid

   Pour in the maple syrup or honey, then add almond milk until the jar is nearly full.

3. 3

   Chill overnight

   Cover the jar with a lid and leave it in the fridge overnight.

4. 4

   Top with kiwi

   In the morning, take the jar from the fridge, peel the kiwi and cut it into pieces. Scatter the kiwi over the oats and serve.

What are overnight oats?

Overnight oats are rolled oats softened in liquid in the fridge rather than cooked on the hob. This American-style breakfast is convenient to prepare ahead, and the cool, creamy oats pair well with fresh fruit.

Here, ginger and cardamom bring gentle warmth, while sweet SunGold kiwi adds a bright, fruity topping.

Nutrition and macros by portion

The nutrition label shows one serving as written: 300 calories, 7g protein, 55g carbs, 6g fat.

Most of the carbohydrates come from the oats, kiwi and maple syrup or honey; the oats also provide some protein and fibre. Almond milk contributes some fat, depending on the brand, while the oats and kiwi add smaller amounts. To balance the plate, serve the jar with plain yoghurt or an egg for extra protein.

Choosing the ingredients

Oats: Rolled oats soften overnight while keeping some texture. The recipe uses 50 g for one serving.

Milk: Almond milk gives the oats their soaking liquid. Add it until the jar is nearly full, as directed.

Sweetener: Maple syrup or honey both work; choose one and pour it over the oats before adding the milk.

Getting the texture right

Mix the spices through the dry oats first so they are spread throughout the jar. Stirring the liquid in well helps avoid dry patches.

The oats should be softened by morning. If they seem thicker than you like, loosen them with a small splash of almond milk before adding the kiwi.

Allow time to chill

The listed preparation time is 5 minutes, but the jar also needs to sit in the fridge overnight. Make it in the evening so the oats have time to absorb the almond milk.

Keep the kiwi separate until morning, then peel and cut it just before serving for a fresh topping.

Serving the oats

This recipe makes one serving and is ready to eat straight from the fridge. A jar with a lid makes preparation and storage simple.

For a more substantial breakfast, serve it with a boiled egg or a spoonful of plain yoghurt on the side.

The spice and fruit pairing

Ginger and cardamom give the oats a fragrant, gently spiced flavour without requiring any cooking. Measure them carefully if you prefer the fruit to be the main flavour.

SunGold kiwi brings sweetness and a fresh contrast to the creamy oats. Add it on top rather than mixing it in the night before.

Recipe notes & tips

• Use a jar that leaves enough room to add the milk and stir the mixture.
• Stir the ginger and cardamom through the oats before adding the liquid.
• Choose unsweetened almond milk if you want to control the overall sweetness.
• Keep the jar covered while it chills in the fridge.
• Add the kiwi in the morning so it stays fresh on top.

Variations

• Use cinnamon: Replace one of the spices with cinnamon for a different warming flavour.
• Add yoghurt: Spoon plain yoghurt over the oats for a creamy topping.
• Try another fruit: Top the oats with sliced berries or banana instead of kiwi.
• Add crunch: Scatter chopped nuts over the kiwi just before serving.
• Change the sweetener: Use maple syrup instead of honey, or honey instead of maple syrup.

Common mistakes to avoid

• Uneven spices: Stir them into the dry oats first so the flavour is distributed.
• Dry oats: Make sure the almond milk reaches nearly to the top of the jar.
• Overfilling the jar: Leave enough space to stir the oats and milk together.
• Adding kiwi too early: Cut and add it in the morning for a fresh topping.
• Too-thick oats: Stir in a small splash of almond milk before serving.

How to store

Keep the covered oats in the fridge and eat them the next morning. For the freshest topping, store the kiwi separately and add it just before serving; these oats are served cold and do not need reheating.

Frequently asked questions