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Recipe Of The Week - Overnight, No-Cook Refrigerated Porridge


This is quickly becoming a firm favourite with our team, versatile, tasty and filling. This recipe can be made in a Tupperware pot or jar, whichever suits you best.

We would like to thank Sarah Coburn of SCC for this valuable addition to our recipes. 




No-cook porridge can be made ahead of time and kept for several days, enabling you to prepare ahead of time – and it only takes a matter of minutes. Simply grab a portion out of the fridge in the morning and enjoy anywhere that is convenient. Packed full with fibre-rich oats, protein and calcium loaded yoghurt, topped off with your favourite fruit. The chai seeds are packed with Omega-3, protein, calcium, Vitamin B, anti-oxidants and potassium. They are fairly neutral in taste so will compliment the dish by taking on the flavours, so it seems daft not to include these tiny health boosting seeds! Not only that, they also absorb 10 times their weight in water, transforming into a gel-like substance, so they are a great source of hydration and will keep you fuller for longer.

We have included a selection of flavours for you to experiment with to get you started, but by all means, experiment with your own favourite fruits. What follows is a basic recipe for making the refrigerated oats, and below this are 3 fruit variations to include with the basic oats recipe – enjoy!



  • 20g uncooked rolled oats
  • 70g Greek yoghurt (natural yoghurt is thinner, and if this is used, your milk will need to be reduced)
  • 80ml milk (semi-skimmed)
  • 1 ½ tsp Chai seeds

Serves 1


1. Combine the oats, milk, yoghurts and chai seeds in a Tupperware pot/jar that has a lid

2. Put the lid on your container and shake to combine the ingredients

3. Add in your chosen fruit and flavours from the choice below or simply use your favourite fruit and gently stir in until combined

4. Place in the fridge overnight – and it’ll be good to go by the morning.  


1. Mango & Almond Porridge

  • ½ small mango
  • 30g sliced almonds

2. Apple & Cinnamon Porridge

  • 1 apple (diced)
  • ¼ tsp cinnamon
  • ½ tsp honey

3. Raspberry & Vanilla Porridge

  • ¼ tsp vanilla extract
  • 40g approx. raspberries (halved)

Tip: Make extra for the following few mornings as this recipe stays fresh for several days.


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If you are part of a company and would like to find out more about our healthy eating services please call 0845 533 5302.

If you are an individual and are interested in our 12 week online healthy eating programme you can find out more - here. When you're ready you can login to My Healthy Eating Programme using the login button at the top and entering the code VIP10 into the register now box. The cost of the 12 week programme for an individual is £49.99 and we have corporate rates available upon request. 

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The Grange
Welford Road
Long Marston
Stratford upon Avon
CV37 8RH

07778 218009

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