High-Protein Overnight Oats

• 2 tbsp jumbo rolled oats
• 2 tbsp flaxseed
• 1 tbsp chia seeds
• 1 tbsp shelled hemp seeds
• 1 tbsp cacao powder （お好みで）
• 1 tbsp unflavoured protein powder （お好みで）
• 1 tsp cinnamon （お好みで）
• 1 tsp turmeric （お好みで）
• 2 prunes （お好みで）
• 11 2/3 tbsp milk or water
• 2.82 oz mixed berries （お好みで）
• 2/3 oz pumpkin seeds （お好みで）

作り方

1. 1.Add 2 tbsp jumbo rolled oats to a jar. Use jumbo rolled oats rather than instant — they have more structure and break down slower.▶0:42
2. 2.Add 2 tbsp flaxseed for fibre diversity and anti-inflammatory compounds.▶1:00
3. 3.Add 1 tbsp chia seeds — they absorb liquid and form a gel that slows sugar absorption.▶1:33
4. 4.Add 1 tbsp shelled hemp seeds for extra protein.▶1:39
5. 5.Add 1 tbsp cacao powder for flavour and additional protein.▶2:15
6. 6.Add 1-2 tbsp unflavoured protein powder. Choose one that is organic, third-party tested, with no emulsifiers, additives or added sugar.▶2:42
7. 7.Add 1 tsp cinnamon and 1 tsp turmeric for polyphenols.▶3:12
8. 8.Mix the dry ingredients together thoroughly before adding liquid.▶3:36
9. 9.Chop and stir in 2 prunes — dried fruit sweetens without spiking blood sugar the way added sugar does.▶3:54
10. 10.Pour in 150-200ml milk or water, stir, seal the jar and refrigerate overnight.▶4:03
11. 11.In the morning, top with 80g mixed berries and 20g pumpkin seeds.▶4:33