Winter Nordic Overnight Oats with Rye, Flax & Roasted Apple
Cold-soaked oats, rye flakes and flax, sweetened only by fruit and warmed with winter spice.
Best for steady blood sugar · high fibre
A no-cook Nordic breakfast built for dark mornings: rolled oats and rye flakes soak overnight into a thick, spoonable porridge, while flaxseed and psyllium do the quiet work of adding real fibre and body. There is no added sugar here — sweetness comes from grated apple and mashed banana stirred through, plus a spoon of berries on top. It is genuinely filling, keeps blood sugar steady, and takes five minutes the night before.
Ingredients
- 80 g rolled oats
- 40 g Rye flakes
- 20 g Ground flaxseed , freshly ground if possible
- 5 g Psyllium husk
- 2 g ground cinnamon
- 1 g Ground cardamom , freshly crushed for best aroma
- 400 ml Unsweetened milk or oat drink , plus a splash to loosen in the morning
- 1 apple , coarsely grated, skin on
- 1 Ripe banana , mashed
- 100 g mixed berries , to serve
- 20 g walnuts , to serve (optional – can be omitted)
Instructions
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1
In a bowl or lidded container, stir together the rolled oats, rye flakes, ground flaxseed, psyllium husk, cinnamon and cardamom until evenly combined. Getting the dry mix even now means no clumps of psyllium in the morning.
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2
Pour in the milk or oat drink and stir well, then mash in the banana and fold through the grated apple. The mixture will look loose — that is correct; the oats, flax and psyllium drink up the liquid overnight. Cover and refrigerate for at least 8 hours, ideally overnight.
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3
In the morning, stir and loosen with a splash more milk to your liking. Spoon into two bowls or jars, top with the frozen berries (they thaw into a quick compote in minutes) and the walnuts if using, and eat cold.