Apple pie overnight oats

Ingredients

• ½ cup (125 mL) whole grain quick oats
• 2 Tbsp (30 mL) hemp seeds
• ½ cup (125 mL) low fat plain Greek yogurt
• ½ cup (125 ml) 1% milk
• ¼ tsp (1 mL) vanilla extract

• 1 small apple (about ¾ cup), chopped
• 1 tsp (5 mL) brown sugar
• ½ tsp (2.5 mL) cinnamon
• 5 pecans, chopped

Instructions

1. In a medium sized mason jar or glass dish with a lid, mix oats, hemp, yogurt, milk and extract until well combined.  
2. Top with chopped apple, brown sugar, cinnamon and pecans. Refrigerate overnight and in the morning give it a good stir and enjoy!

• Nutrition know-how: At 10 g fibre and 27 g protein these overnight oats set you up with all the energy and nutrients you need to feel satisfied and tide you over to your next meal or snack. The hemp seeds, Greek yogurt, milk and nuts in this recipe make it much higher in protein than most breakfast cereals or plain oats.
• Sugars: While this recipe seems high in sugars, the majority are naturally occurring from the apple, milk and yogurt. The only added sugar is the teaspoon of brown sugar which can be replaced with non-nutritive sweetener if desired.
• Cooking know-how: While this recipe serves 1, you can easily make multiples for each person you would like to serve. Displaying it in cute jars or bowls can make this a great group brunch idea or even a breakfast picnic!  
• Substitution: If you are looking to build a healthy gut, try substituting plain, unsweetened kefir for the milk. Kefir is a fermented dairy product that tastes a little like liquid yogurt but is packed with beneficial live bacteria that help support a healthy gut. It’s recommended we eat foods containing live bacterial cultures regularly.