Overnight Oats with Apple and Dried Fruit

• 180 g (6 oz) rolled oats (Whole)
• 500 ml (2 cups) milk, Whole fat or your favorite homemade vegetable milk
• 30 ml (2 Tbsp) brown sugar (raw sugar or honey)
• 2 apples, finely diced
• 30 ml (2 Tbsp) finely sliced almonds or nuts
• 30 ml (2 Tbsp) sultana raisins or sliced prunes 
• 30 ml (2 Tbsp) dried apricots, figs or dates, chopped

Instructions

1. Soak the oats in the milk.
2. Stir in all remaining ingredients. Mix well, cover with plastic wrap, and refrigerate overnight.
3. Serve with extra milk, cream or yogurt.

Benefits

Overnight oats are becoming a source of resistant starch, a type of soluble fiber that feeds a healthy gut microbiome, specifically the Akkermansia muciniphila species.
Akkermansia plays an important role in maintaining good gut health, including cancer prevention.
All the other ingredients provide protein, high-quality fats, fiber, vitamins, minerals, polyphenols, antioxidants, etc.
Keep the sugar at the “sweet spot” – in the middle to low.