🟩 Overnight Maple Oats with Pear

Serves: 1 | GI/GL: Low

Ingredients

• ½ cup rolled oats (GF certified if needed)
• ¾ cup milk or DF alternative
• ½ ripe pear, diced
• 1 tsp maple syrup

Method

1. Combine oats + milk in a jar.
2. Stir in pear + maple.
3. Refrigerate overnight; stir before serving.

Notes

• Oats = low GI grain, steady energy.
• Pear = migraine-safe fruit.
• Avoid dried fruit (raisins/apricots = histamine).
• Approx. 300 kcal per serve.