Like an apple-cinnamon muffin, but not hot, not big, and not bad for you. Another great fuel for long or hard rides on the bike.

Emma Pooley, of Global Cycling Network (GCN), started my breakfast bircher obsession with her Banoffee Pie Overnight Oats recipe as a great pre-long-ride fuel.

I’ve got my own version of Banoffee Breakfast Bircher, followed by a Strawberry Shortcake Breakfast Bircher, and now this Apple Cinnamon version.

INGREDIENTS for 2 x 200 calorie servings

1/2 cup rolled oats
1/4 tsp vanilla powder or natural vanilla essence
1/4 tsp cinnamon powder
pinch of sea salt (optional)
1 tsp coconut sugar (or dark muscavado or panella – any dark unrefined sugar)
100ml almond milk
at least 1/4 cup coconut yoghurt (Coyo’s Vanilla Bean rocks)
additional 1 tsp coconut sugar (or dark muscavado or panella – any dark unrefined sugar)
at least 1/4 cup of stewed apples (homemade or from a can; whatever)

INSTRUCTIONS

Put half of the rolled oats, vanilla powder, cinnamon, coconut sugar and salt (if using) into each of 2 serving containers (that have lids for storing in the fridge). Mix in the almond milk, half over each of the oat mixtures, and give them a stir.

On top of each serving, distribute the stewed apples (and additional sprinkle of cinnamon, if desired).

Mix the coconut yoghurt with the additional coconut sugar. Distribute the yoghurt on top of each serving, to cover the apple.

Sprinkle each serving with even more cinnamon and sugar, if you want.

Refrigerate overnight, then use within a a day or two.