Recipe of the Week: Overnight Oats

Our #RecipeOfTheWeek this week is Overnight Oats – a perfect breakfast recipe for people short on time in the morning, or who want to be able to snooze that alarm once more! It can be prepped the night before and finished off in a couple of minutes the next morning.

It’s a really simple recipe, but has huge potential for anyone who wants to get creative with flavour combinations – we’ve given you a few ideas for you to try at the end of the recipe!


  • 50g porridge oats
  • Milk of choice
  • 1-2 tbsp of yoghurt (natural or greek-style)
  • 1/4 tsp of cinnamon
  • Drizzle of honey
  • Fresh or frozen berries
  • Optional: nuts and seeds such as chia seeds, almonds or pumpkin seeds


1. The night before, put your oats, cinnamon and any nuts and seeds that you are using into a jar, bowl or mug.

2. Pour over your milk of choice until it just covers the oats.

3. Leave in the fridge to soak overnight.

4. The next morning, stir your oats and mix in the yoghurt (you can choose how much you add based on the consistency of the oats that you would like)

5. Top with the fresh or frozen fruit, plus any additional nuts, seeds, a drizzle of honey and extra cinnamon.

6. Serve and enjoy!

Some flavour combinations to try:

  • Chocolate brownie oats: use cocoa powder
  • Apple pie oats: top with stewed apple and granola.
  • Carrot cake oats: mix in grated carrot, nutmeg and raisins and top with yoghurt.
  • Tropical oats: Mix in frozen pineapple and mango and top with desiccated coconut.
  • Mocha oats: Mix a shot of coffee and tbsp of cocoa powder into the oats mixture.

Don’t forget to tag us in any kitchen creations @bristolunisport on Facebook, Instagram and Twitter! 

#StayActive Resources To Keep The Whole Family Moving At Home

Staying active is important for both adults and children alike, and never more so that when we’re spending the large majority of our day indoors and in each other pockets!

Last week a news story from the University of Bristol highlighted the importance of staying physical active during the coronavirus restrictions. The article, written by Dr Charlie Foster from the University’s Centre for Exercise, Nutrition and Health Sciences, gives an overview of the current government guidelines for physical activity, whilst also outlining the benefits of physical activity as a wellbeing tool;

“Not only is physical activity good for our health and protects against a range of chronic conditions, it’s also good for our wellbeing which is vitally important at times like this.”

Dr Charlie Foster, Chair of the UK Chief Medical Officer’s Expert Committee

The work of experts at the Bristol University has contributed to national guidance on how we can best stay active during the Coronavirus pandemic. The article also importantly highlights how this activity can be really simple to achieve, by cooking, running in the garden, playing active games or dancing. Read the full article here.

With so much change and the sudden need to juggle working with caring responsibilities and home-educating any school-age children, it might seem that fitting in a bit of fitness and some planned physical education (P.E.) is too much to ask.   

Before even considering the at-home resources available, remember that we all still permitted one opportunity for exercise outside of the home too. It’s important to take advantage of this, as often as you can – not only for the physical activity benefits, but also for benefits that some fresh air and a change of scenery can have on mental wellbeing too.

For the at-home side of things, is a plethora of PE resource appearing online. Admittedly some are better than others, but they are all designed to help you fit in some active breaks into your everyday, and within the limits of your own home.  We have listed a number of these resources below, as examples of some of the better and more reliable resources on offer!

Ultimately, the key message to simply sit less, and move more is more important now than ever before.  But, there is nothing to say we can’t all achieve this whilst also having fun as a family. 


Family friendly resources: 

  • Youth Sport Trust – a range of resources and activity ideas to support regular fun physical activity at home and physical education at home.
  • Access Sport adaptive activities – Inclusive actiivites for at home.
  • Early Movers – helping under 5’s be active.   
  • Wheelpower adaptive yoga – British Wheelchair Sport charity, Wheelpower, has guided and adapted yoga sessions online.
  • Circomedia Youth Circus – The Centre for Contemporary Circus and Physical Theatre are providing weekly virtual classes for circus-based activities.
  • Disney dance-alongs – Led my the #ThisgirlCan initiative, Disney dance-along encourages Mum’s and Daughters (and the whole family) to get moving. You can learn their moves or put your own spin on their routines.
  • Joe Wicks (a.k.a. The Body Coach) P.E with Joe and Kids Workouts to do at home – for as little as 5-minutes, get active with the family in your lounge!
  • England Athletics ‘Funetics’ programme – aimed at 4-11 yr olds, sign up and teach them core physical skills and how to run, jump and throw.
  • Active Leaders daily challenges – fill your days with games, investigations, creative ideas and physical challenges which an be done at home, in the garden or house.
  • LTA Tennis at Home – learn the skills of ‘floor tennis’.
  • RFL #Skill to Play – sharing their skills with the next generation – and keeping everyone connected to the sport. 
  • Classroom meditation – Led my Yoga guru, Adrienne, this video is guided yoga for all ages and abilities.
  • Change4Life activities for kids – Easy ways for kids to keep active if you cannot get outdoors.
  • Change4Life accessible activities – lots of ways to keep disabled children and young people active.

Recipe of the Week: Mushroom Bolognese

Helping our #WeAreBristol community to stay healthy, happy and active is our top priority at the moment, and we hope to achieve this in a variety of ways. One of these ways is by sharing some quick, simple and easy-to-cook healthy recipes with you, developed by our very own chef, Tim.

You might know Tim from our Coombe Dingle Pavilion kitchen, where he is usually found feeding the masses on #BUCSWednesdays and other events. Tim will be sharing a receipt with us every week, to inspire you to get creative in the kitchen and keep you and your family healthy!

A note from Tim about this recipe: “One of my favourite things to make at the moment is a mushroom bolognese. The key to making it brilliant is to shred the mushrooms really fine and use more of them than you’d think, because they shrink quite a lot. Even my son Eli, who has a principled stance against fungi in all forms will gobble them down when they’re prepared like this!”


  • 400g mushrooms
  • 1 large onion
  • 2 medium carrots
  • 1-2 garlic clove(s)
  • Tomato pureé/paste
  • Frozen peas
  • Spaghetti
  • Flaked chilli
  • Soy sauce
  • Optional: Basil (to garnish)
  • Optional: Red wine or Balsamic vinegar
  • Optional: Butter beans or chickpeas

Serves 3-4 adults or 2 adults + 2 children

How to make:

In a large pan, add a generous amount of oil before adding the shredded mushrooms with some soy sauce and black pepper.

Dice the onion in the meantime and add to the pan when the mushrooms have reduced in volume by about a third.

Finely grate the carrot and add to the mushrooms along with the frozen peas (and any other additional veg you like – e.g. courgette or bell pepper).

Whilst this is cooking, add your pasta to a pan of boiling water and cook as per the packet instructions.

To the Bolognese mixture add a generous amount of tomato paste (approx. 3 tablespoons).

Just before the mixture finishes cooking, add the diced garlic* to stir through.

Drain the pasta once cooked and serve.
Optional: add a sprig of basil to garnish.

Tim’s tips for this dish:

Tip 1: Mushrooms are the star of this dish, so when cooking make sure that a lot of the water has drained to increase the density and achieve a texture similar to meat or soy mince.

Tip 2: If appropriate to do so, and if you have it available to you, adding a splash of red wine or balsamic vinegar when adding the tomato paste to counteract the richness of the dish.

Tip 3: Garlic is added late in this dish to reduce cooking time – fresh garlic is great for the immune system!

Nutrition notes for this dish:

1. Adding a tin of butter beans of chickpeas will add valuable plant-based protein to this dish.

2. This dish is packed with fibre and vitamins because of the high veg content and quick cooking process.

3. A high dose of carbs can make you sleepy, so if you’re planning on having this for a lunchtime meal, consider a smaller portion to keep you alert.

4. Mushrooms have a unique property of being able to absorb vitamin D from the sun. Crazy but true! Stick your mushrooms on a window ledge for a few hours before cooking to get a VitD boost!