Matcha Buckwheat Overnight Oats 隔夜燕麦

常吃隔夜早餐燕麦粥的好处： 零胆固醇 高蛋白 高纤维。长期食用能够降低人体血液中胆固醇水平，同时减少心血管疾病的几率。

一般来说Rolled oats更适合制作隔夜燕麦，也被称作Old Fashioned Rolled Oats。如果用Instant Oats的话容易成糊状，用Steel Cut Oats的话口感会很硬。

Overnight Oats属于凉食，肠胃不好及肠胃敏感的亲不建议食用，或者将隔夜的燕麦粥在室温下静置半小时，温度会更加舒适。

Ingredient

Method

1 cup rolled oats 1 cup soya milk (sugar less) 1/2 tbsp buckwheat flour 1 tbsp honey maple 2 tsp matcha powder toppings of your choice

1. Mix all the ingredients together in a covered jar and shake well, then place in the fridge, preferably overnight or for at least 4 hours. 2. When you are ready to tuck in, remove from the fridge and top with toppings of your choice. The oats can be eaten cold or heated in the microwave for 30-60 seconds. They will also keep in the fridge covered for 2-3 days. 1. 将燕麥、honey maple 和buckwheat粉平分倒入1罐玻璃容器中搖晃均勻。 2. 將豆奶倒入燕麥罐中，蓋上蓋子搖晃均勻，豆奶需覆蓋燕麥（或循個人喜好再增多）。 3.  放進冰箱隔夜冷藏（至少4-8小時, 燕麥片默默吸收水分之後就會軟化變成美味的燕麥粥喔）。 4. 隔天將燕麥罐從冰箱取出，食用前切好水果/干果備用。