Overnight oats with coconut milk and apple (Vegan Recipe)

  • Prep Time
    8-10 hours
  • Cook Time
    5 min
  • Serving
    1
  • View
    327

Overnight oats with coconut milk and apple, is a vegan overnight oats recipe. Apples are loaded with vitamins and minerals and have good amount of fiber too. Apples are easily available fruits throughout the year. You can try this overnight oats coconut milk with apple.

This variation for the vegan recipe is shown with apple, you can also use banana or mango. Should you wish to make this overnight oats recipe with cow milk, use 150 ml of cow milk. Alternatively as a vegan recipe use 150 ml almond milk use (Please see below how to make coconut milk).

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Ingredients

Ingredients

Nutrition in apple overnight oats recipe with coconut milk

Serving size: 1 Apple overnight oats with coconut milk

Calories in Apple overnight oats with coconut milk

Calories in Apple overnight oats with coconut milk are 311.91 kCal; as much as 15.60 % of male DRI of 2000 kCal. Therefore, it can attain 20.79 % of female DRI of 1500 kCal.

Protein forms 6.58 % of the calories

Carbs form 35.96 % of the calories in Apple overnight oats with coconut milk.

Fats form 56.44 % of the calories.

Macros in Apple overnight oats with coconut milk

Protein in Apple overnight oats with coconut milk – 5.13 gm, particularly 6.84 % of male DRI of 75 gm. Further, it can complete 9.12 % of female DRI of 56.25 gm. In general, protein DRI is 15% of calories.

Carbs in Apple overnight oats with coconut milk – 28.04 gm, therefore, is 10.20 % of male DRI of 275 gm. Therefore, it can achieve 13.60 % of female DRI of 206.25 gm. To clarify, carbohydrates DRI is 55% of calories.

Fats in Apple overnight oats with coconut milk – 19.56 gm, notably 29.34 % of male DRI of 66.67 gm. As a result, a woman gets 39.12 % of female DRI of 50.00 gm. Markedly, fats DRI is 30% of calories.

The Fibre in Apple overnight oats with coconut milk – 10.05 gm, thus is, 26.45 % of male DRI of 38 gm. Consequently, females get 40.20 % of female DRI of 25 gm.

Soluble Fibre – 1.6 gm, particularly 16.00 % of male DRI of 10 gm. Consequently, females will get as much as 16.23 % of female DRI of 9.86 gm.

Total Free Sugar – 12.06 gm, which is not only 20.10 % of male DRI of 60 gm but also 24.12 % of female DRI of 50 gm.

Vitamins in Apple overnight oats with coconut milk

Vitamin A – 0.56 mcg, as much as 0.06 % of male DRI of 900 mcg. Furthermore, women can get as much as 0.08 % of female DRI of 700 mcg.

Thiamine (Vitamin B1) – 0.1 mg, particularly 8.33 % of the daily requirement of males of 1.2 mg. Subsequently, females will get 9.09 % of female DRI of 1.1 mg.

Riboflavin (Vitamin B2) – 0.05 mg, therefore, is 3.85 % of male DRI of 1.3 mg. Besides, women also get 4.55 % of female DRI of 1.1 mg.

Niacin (Vitamin B3) – 0.83 mg, notably 5.19 % of male DRI of 16 mg and 5.93 % of female DRI of 14 mg.

Pyridoxine (Vitamin B6) – 0.11 mg, thus is, 8.46 % of DRI of 1.3 mg for males and females.

Biotin (Vitamin B7) – 0.92 mcg, therefore, is 3.07 % of DRI of 30 mcg for males and females.

Total Folate (Vitamin B9) – 16.84 mcg, as much as 4.21 % of DRI of 400 mcg for males and females.

Cobalamin (Vitamin B12) – 0 mcg, particularly 0.00 % of DRI of 2.4 mcg for males and females

L-ascorbic acid (Vitamin C) – 3.95 mg, therefore, is 4.39 % of male DRI of 90 mg. Further, it is 5.27 % of female DRI of 75 mg.

Calciferol (Vitamin D) – 1.51 mcg, notably 30.20 % of DRI of 5 mcg for males and females.

Alpha-tocopherol (Vitamin E) – 2.21 mg, thus is, 14.73 % of DRI of 15 mg for males and females.

Vitamin K – 12.8 mcg, as much as 10.67 % of male DRI of 120 mcg and 14.22 % of female DRI of 90 mcg.

Minerals in Apple overnight oats with coconut milk

Calcium – 52.24 mg, particularly 5.22 % of DRI of 1000 mg for males and females.

Phosphorus – 94.61 mg, therefore, is 13.52 % of DRI of 700 mg for males and females.

Iron – 1.83 mg, notably 22.88 % of male DRI of 8 mg and 10.17 % of female DRI of 18 mg.

Magnesium – 42.26 mg, thus is, 10.57 % of male DRI of 400 mg and 13.63 % of female DRI of 310 mg.

Copper – 250 mcg, as much as 27.78 % of DRI of 900 mcg for males and females.

Manganese – 0.49 mg, particularly 21.30 % of male DRI of 2.3 mg and 27.22 % of female DRI of 1.8 mg.

Molybdenum – 0.84 mcg, therefore, is 1.87 % of DRI of 45 mcg for males and females.

Zinc – 0.6 mg, notably 5.45 % of male DRI of 11 mg. At the same time, women get 7.50 % of female DRI of 8 mg.

Chromium – 10 mcg, thus is, 28.57 % of male DRI of 35 mcg. Besides, women too get 40.00 % of female DRI of 25 mcg.

Selenium – 3.54 mcg, as much as 6.44 % of DRI of 55 mcg for males and females.

Cholesterol – 0 mg,

Potassium – 258.96 mg, as much as 5.51 % of DRI of 4700 mg for males and females.

Sodium – 5.44 mg, particularly 0.36 % of DRI of 1500 mg for males and females.

Omega 3 – 1221.38 mg, therefore, is 203.56 % of DRI of 600 mg for males and females,

Omega 6 – 954.16 mg, not only 159.03 % of DRI of 600 mg for males and females.

Note

RDA values are for a young male with an assumption of 2000 kCal calorie needs which may alter as per gender, physical activities, and age. Nutritional values are estimated. Readers may calculate the nutritional values to their satisfaction based on the local food data and RDA values as set by the local health authority from time to time.

If you want to enjoy breakfast on the go, you can try one of the above quick and easy overnight oats recipes that will make overnight oats an inexpensive addition to your grocery list. All of these ingredients are combined and poured into a bowl and refrigerated so that they are ready to eat even when you are dieting.

    Cooking method

    To make this variation, you will have to make coconut milk first

    Step 1

    How to make coconut milk

    Step 2

    I am making 400 ml coconut milk, but we need only 100 ml coconut milk in this recipe, I usually make more quantities of coconut milk and store it in the fridge for further use. If you want to make only 100 ml coconut milk for this recipe follow the below process.

    Step 3

    Take ¼ coconut pulp (38 – 40 gm), chop coconut into small pieces.

    Step 4

    Add it to mixer grinder add ½ cup water and grind it.

    Step 5

    Take a muslin cloth and strain it, will get separate coconut milk and pulp.

    Step 6

    We can use coconut milk in overnight oats and with pulp, we can make coconut chutney

    Step 7

    Making overnight oats with apple and coconut milk

    Step 8

    Take a glass or bowl, add 1 tsp chia seeds to it.

    Step 9

    Add 2 spoon rolled oats to it.

    Step 10

    Add 100 ml coconut milk.

    Step 11

    Mix well and keep it aside in the fridge overnight.

    Step 12

    Next morning, mix well.

    Step 13

    Take an apple, chop it into small slices.

    Step 14

    Add ½ apple slices into soaked overnight oats. Mix well.

    Step 15

    Garnish with remaining apple slices and pistachio.

    Step 16

    Apple overnight oats are ready to serve.

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