Rolled oats: 50 g (1/2 cup), Soya milk (unsweetened): 180 ml (3/4 cup), Banana: 50 g (1/2 medium, mashed), Cocoa powder: 5 g (1 tsp), Chia seeds: 10 g (1 tbsp), Honey: 5 g (1 tsp), Almond flakes: 10 g (1 tbsp), Soya yogurt (unsweetened): 100 g (1/2 cup, for topping)
1. In a jar or bowl, combine 50 g rolled oats, 180 ml soya milk, 50 g mashed banana, 5 g cocoa powder, 10 g chia seeds, and 5 g honey. 2. Stir well and refrigerate overnight (at least 6 hours). 3. Before serving, stir the oats and add a splash of soya milk if needed for desired consistency. 4. Top with 100 g soya yogurt and 10 g almond flakes. 5. Enjoy!
This chocolate banana overnight oats recipe is a delicious and protein-rich meal designed to support menopausal health. The combination of rolled oats, soya milk, and soya yogurt provides a complete plant-based protein profile essential for muscle maintenance and metabolic health. Cocoa powder delivers antioxidants that may help reduce inflammation and support cardiovascular health. Chia seeds and almond flakes add heart-healthy fats, fiber, and vitamin E, supporting brain function and reducing oxidative stress. Banana offers potassium to regulate blood pressure and maintain electrolyte balance. Honey adds natural sweetness with antioxidant properties. Together, these ingredients create a nutrient-dense, flavorful bowl that nurtures hormonal balance, brain health, and overall vitality during menopause.
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