Lemony Strawberry Oat Soak With Kiwi Mint

The oat soak is like pre-cooked oatmeal, but better because you can eat it warm or cold. Instead of cooking the oats in water, they absorb the protein-rich milk and yogurt as they soak, giving them great flavor and creaminess. The addition of chopped strawberries gives the soak a pink tint, and a garnish of kiwi and mint is pretty and tasty. RD tip: This recipe boasts 5g fiber and 8g protein, which helps you feel full longer. To maximize your feelings of fullness, drink a glass of water with this breakfast, which helps slow digestion and keeps you from getting hungry for a few hours.

under 360 mins

Ingredients for servings

    Oat soak

  • 1 cup rolled oats

  • 1 cup skim milk

  • 1 cup 0% plain yogurt

  • 2 cups strawberries divided in two batches

  • 2 tsp lemon zest

  • 1 tbsp maple syrup

  • 2 medium kiwi fruit peeled and chopped

  • tbsp 2 fresh spearmint thinly sliced


  • In a 3–4 cup (480–720ml) storage tub, combine the oats, skim milk and yogurt, and stir to mix. Chop half of the strawberries very finely, and add to the oat mixture with any juice that they release. Add the lemon zest and maple syrup. Stir well. Cover and refrigerate for at least 6 hours or up to overnight.

  • Chop the remaining cup of strawberries and place in a small bowl. Add the kiwi and mint and toss to mix.

  • Serve 0.75 cup (66g) of the oat mixture topped with about 6 tablespoons of the fruit.


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