VEGAN OVERNIGHT OATS

Overnight oats - one of my favourite breakfasts! It's sattvic, light but really filling, quick, make-ahead, and if you put these in a jar with a lid, spill-free and portable. I also make these in my hotel room when I'm travelling, to have an energising breakfast before the activity of a construction site.

I seldom eat dairy products, but if you do, you can make these with milk if you want. Milk's not really necessary though... overnight the oats the mixture gets creamy and smooth just with water. I also don't use any processed milk like almond or soy. If you make homemade nut milk, by all means use that, it's delicious!

Also, since I don't use any dairy in these, I just leave them on the table. I find the chill of refrigerated breakfast too much of a shock early in the morning, even in the summer. But if you're using milk, do refrigerate!

Use any fruits and nuts you fancy. Bananas, berries, stone fruit like cherries and peaches, kiwi, mangoes, pineapple, passion fruit... they're all amazing with these oats.

Vegan Overnight Oats

makes: 1 serving

- 1/4 cup rolled oats (regular, not instant!)

- 1 tbsp. shredded coconut (optional)

- 1/3 cup water

- 1 cup champagne grapes (or halved regular grapes or any other cut fruit)

- 2 tbsp. toasted pumpkin seeds, coarsely chopped (or any other nuts)

1. In a bowl, mix the oats, water, and coconut if using. Stir well and set aside for 10-15 minutes. Stir again, and if the oats seem dry, add a bit more water till you have a creamy mixture.
2. In a jar or glass, layer the oats, pumpkin seeds, grapes, repeat. End up with a top layer of grapes.
3. Leave overnight and enjoy a delicious start to your day!

CLEAN UP: IT'S NOT JUST FOR YOUR ROOM!

Please do not follow this meal plan without consulting your doctor, if you have any medical conditions, chronic illnesses, allergies, are pregnant, or recovering from a major medical event.

I'm not a dietician, so please use these guidelines at your own will. I cannot be responsible for any undesirable side effects or reactions to my suggestions below.

A number of people have asked me to give them dietary guidelines or a kick-starter daily meal plan that incorporates the Indian diet. So this is a sample meal plan for the day generally based on how I have been eating for years, but tailored to those who enjoy Indian meals on a regular basis.

NOTES:

• Following these guidelines may leave you feeling hungry or unsatisfied for the first 3 days or so, but that is just your body adjusting to lighter foods.
• Also be prepared for a change in your taste buds. You will notice that you enjoy fresher, lightly cooked foods much more than heavy, "cooked to death for hours" type of foods.
• You likely will not be starving at the end of the day with these meal ideas. Suggested quantities are the maximum allowed. You can certainly reduce quantities as needed.  
• At any point if you get really really hungry, have a snack of fruit or vegetables. No grains or nuts as snacks other than what I have noted below.
• No boxed cereals of any kind, no matter how healthy they claim to be.
• No dairy products after 6 PM.
• No meat, no fried food, no greasy restaurant stuff. 
• No commercially made desserts, cakes, pies, or other sweets.
• Homemade sweets, ice cream, and desserts count as a cheat snack (see below).
• Optional: Allow yourself 1 cheat meal and 1 cheat snack per week, not on the same day, not on the day you have eggs for breakfast (see below).

Breakfast (pick 1):

• smoothie, however large you want, blended with 1/4 cup rolled oats, and 20-23 raw almonds soaked overnight. (I'd recommend having no more than 500 ml. smoothie in 2 hrs.) After that you can have another smoothie (no oats and almonds this time) or a bowl of fruits.
• 3/4 - 1 cup rolled oats (not instant), soaked overnight in milk or 50-50 water-fresh orange juice, just enough quantity to submerge the oats, around 1 - 1-1/4 cup total. Add 20-23 raw almonds soaked overnight (chopped or whole), and 1 banana, apple, mango, whatever is in season, or 1 cup berries. Or 1 cup mixed fresh fruits.
• 2 eggs any style: omelette, poached, scrambled, baked, frittata. With 2 slices whole grain bread or 2 regular rotis or 1 potato (or sweet potato), cubed and roasted with spices and 1 tsp. oil. And any amount of fresh vegetables you'd like, plain or tossed with lemon juice, salt, and any other spices (no oil): carrots, cucumbers, tomatoes, shredded cabbage, radishes, any others.
• eggs baked in avocado. And any amount of fresh vegetables you'd like, plain or tossed with lemon juice, salt, and any other spices (no oil): carrots, cucumbers, tomatoes, shredded cabbage, radishes, any others. Or 1 - 2 cups fresh fruits.
• 1 egg any style: omelette, poached, scrambled, baked, frittata. With 1/2 avocado, 2 slices whole grain bread or 2 regular rotis or 1 potato (or sweet potato), cubed and roasted with spices and 1 tsp. oil. And any amount of fresh vegetables you'd like, plain or tossed with lemon juice, salt, and any other spices (no oil): carrots, cucumbers, tomatoes, shredded cabbage, radishes, any others.

Lunch:

• normal vegetarian lunch, without fried food.
• 2 rotis with 1 tsp. ghee on each, 2 more dry if you're super hungry. 1 cup of cooked rice, max. With lunch: a medium bowl of any sort of salad/kachumber, dressed with any non-oil ingredients... lemon, salt, chile powder, other spices you want. Max 1 roasted papad and 1 tsp. achaar. Any amount of oil-free chutney is ok.

Dinner:

• salad - all raw or with roasted vegetables, however much you want. No more than 1 tbsp olive oil total or 2 tbsp. home-made salad dressing or 2 tbsp. salad toppers (see below). All greens and vegetables are ok. No potatoes, nuts, grains, dairy products at dinner (and anytime after 6 PM).
• salad toppers: herb dressing, celery lemon tahini dressing, 2 tbsp. home-made hummus, any other dairy-free home-made dressing or dip you want
• soup - all vegetables are ok to have. Made with max 1 tbsp. oil for a 4 serving pot of soup.

Snacks before 6 PM (pick 1 at any time you snack):

• 1 cup plain yogurt (full fat or made with 2% milk, not fat-free), with salt or any spices you want.
• 2 slices whole grain bread or 6-8 whole grain crackers with pesto, chutney, dip, or 1 tbsp. nut butter
• smoothie (no nuts)

Snacks after 6 PM/after dinner (pick 1 at any time you snack):

*No potatoes, nuts, grains, dairy products at dinner (and anytime after 6 PM)*

• vegetables
• fruits
• smoothie (no nuts)
• 2 cucumbers or tomatoes with salt and pepper
• 1 - 2 cups warm soup

Alcohol (pick 1 per day max):
*No mixed drinks.*

*You can't double up one day because you didn't drink anything the previous day.*

• 1 glass of wine
• 1 Scotch
• 1 regular martini - not flavoured with fruits, juice, etc.