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Abby Courtenay 2016By Abby Courtenay, RD (SA) is an associate dietitian at Nutritional Solutions.She has a special interest in all aspects of maternal, infant & child nutrition but also has extensive experience with weight loss and helping adults live a healthier life. Visit their practice’s website.

Overnight oats is my new favourite breakfast- not only does it take less than 5 minutes to make, but it is incredibly versatile and lends itself very well to a variety of flavours. Today’s taste sensation is inspired by the fact that the Easter bunny shouldn’t be the only one eating carrots on Easter morning!

This blend of whole grain oats, carrots and raisins pack a powerful nutrient punch filled with fibre keeping you feeling fuller for longer and allowing a sustained bloods sugar response.


The health benefits of oats have been documented in numerous studies, but below is a recap:

  • Oats may reduce asthma risk in children
  • Oats may boost the nutrition profile of gluten-free diets
  • Oats increases appetite-control hormones
  • Oat beta glucans improve immune system defences
  • Oats may help to reduce the risk of type 2 diabetes
  • Oats may improve insulin sensitivity
  • Oats lowers LDL cholesterol
  • Oats helps to control blood pressure


  • ½ cup raw oats (rolled or steelcut)
  • 1 cup low fat milk
  • 1 medium carrot (finely grated)
  • 1 Tbsp raisins
  • 1 Tbsp mixed seeds
  • ½ tsp cinnamon
  • Fruit/ nuts/ seeds/ plain yogurt (for serving)

*For those who are lactose intolerant or allergic to cow’s milk, any milk alternative can also been used


  1. Mix all the ingredients in a sealable container (I used an empty glass peanut butter jar).
  2. Refrigerate overnight.
  3. Serve with fruit/ nuts/ seeds/ plain yogurt as desired.
  4. Enjoy!

Click here to find other fabulous recipes by Abby

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