夜间麦片罐（加浆果）

Name: 夜间麦片罐（加浆果）
Total time: 370 min
Yield: 1 份
Cuisine: 家常菜
Ingredients: Rolled oats — 55 克; Plain yogurt — 130 克; Chia seeds — 8 克; Honey — 10 克; Mixed berries (frozen) — 70 克; Milk 2.5% — 40 毫升

燕麦片在罐子里与酸奶、种子和浆果一起浸泡一夜。早上无需烹饪，直接从冰箱里取出即可食用。

烹饪时间: 6 小时 10 分钟
份量: 403 kcal
材料: ≈ $2.16
蛋白质: 16 g

健康素食甜味无需烹饪

材料

1 Rolled oats包装 400 克约等于 $2.60 55 克
2 Plain yogurt包装 300 克约等于 $2.19 130 克
3 Chia seeds 8 克
4 Honey 10 克
5 Mixed berries (frozen)包装 300 克约等于 $3.50 70 克
6 Milk 2.5%包装 930 毫升约等于 $0.88 40 毫升

灰色行表示常备食材：盐、油、香料。它们不计入每份价格。

做法

在罐子里将燕麦片、酸奶、牛奶、奇亚籽和蜂蜜混合均匀。
将冷冻浆果放在上面或直接搅拌进底层。
盖上盖子，放入冰箱至少浸泡6小时。
早上搅拌均匀，检查稠度。
如果燕麦片太稠，加入1–2勺牛奶调整。

小贴士

为什么这样做: Chia seeds swell overnight and make the oats thick so they don't spread out. If they aren't soaked, they stay dry and feel like sand in your mouth.
可替换食材: Swap the honey for 10 g of sugar or agave syrup, but the oats will be sweeter. Use fresh berries instead of frozen, but add them only in the morning so they don't go soft.
常见错误: If the oats didn't swell overnight, there is too little milk or liquid. They will stay dry and hard, like porridge.
保存与加热: Keeps for 2 days in the fridge. Don't heat it up. Eat it cold or warm it slightly in the microwave for 20 seconds.
搭配建议: Serve with a spoonful of Greek yogurt or nuts if you want more protein. Good for a quick breakfast before work.