Overnight oats

Overnight oats are the breakfast that makes itself while you sleep. Oats are a good source of beta-glucan, a soluble fiber linked with steadier blood sugar and healthy cholesterol levels, and chia and nut butter add protein and healthy fat to keep you full until lunch.

Ingredients:

• 1/2 cup rolled oats (certified gluten-free if needed)
• 1/2 cup milk of choice
• 1/4 cup plain Greek yogurt (or more milk)
• 1 tablespoon chia seeds
• 1/2 teaspoon cinnamon
• 1 teaspoon maple syrup or honey (optional)
• 1/2 cup berries or chopped fruit
• 1 tablespoon nut butter or chopped walnuts

Preparation:

• Stir the oats, milk, yogurt, chia, cinnamon and sweetener together in a jar.
• Cover and refrigerate overnight, or at least 4 hours.
• In the morning, stir in a splash of milk if it's too thick, then top with the fruit and nut butter.
• Make three or four jars at once; they keep up to 4 days in the fridge.