Serves 2

Ingredients:

I cup course oats

6 tbs of Greek yoghurt (or dairy free alternative)

1  cup skimmed milk (or dairy free alternative  such as oat, almond or rice milk )

1 tbs of chia or flaxseeds

1 tsp vanilla extract

1 tbsp honey or maple syrup (depends how sweet you like it!)

A generous  handful of blueberries

Method:

Put all the ingredients into a small mixing bowl except the blueberries and mix together.

Spoon into a jar seal tightly (a small kilner jar work well) and leave in the refrigerator overnight.

Add the blueberries stirring them in gently, keeping a few aside to place on top. You may need a little extra milk at this stage before serving, if it is too thick. 

Tips:

No cooking required, how and full of soluble fibre, protein and omega 3 fatty acids supplied by the chia seeds. A low glycaemic index breakfast which will help keep your energies levels more consistent all morning. Very easy to take with you if you are in a hurry to get to work!

FODMAP friendly version:

Use lactose free milk and lactose free yoghurt (or milk/plain yoghurt prepared from almond or oats) and exchange  maple syrup for honey.