Maas, oats and fruit breakfast

Name: Maas, oats and fruit breakfast
Prep time: 10 min
Total time: 10 min
Yield: 2 portions

Overnight oats made with maas and topped with seasonal fruit. Prepared the night before, so there is something ready on an early clinic or work morning.

Prep: 10 min
Cook: 0 min
Total: 10 min
Portions: 2

Easy
Trying to conceive
Preparing for pregnancy
Quick and easy
Vegetarian
Calcium-containing
Fibre-rich
Budget-friendly

Make this recipe

Portions

Ingredient quantities update automatically. Cooking times may need a little adjustment when you change the batch size.

Swap an ingredient

Only swaps that keep this recipe pregnancy-safe are offered. Allergen information below updates when you choose one.

Dairy-free alternative: use unsweetened fortified soya yoghurt instead of maas (pasteurised cultured milk)

Ingredients

For 2 portions. Tick items as you go — nothing is changed for anyone else.

100 g rolled oats
300 ml maas (pasteurised cultured milk)
1 banana, sliced
150 g seasonal fruit such as pawpaw, mango or apple, washed and chopped
2 tbsp sunflower seeds
1 tsp ground cinnamon

This recipe contains foods that can contribute to a varied and balanced diet during pregnancy.

Method

Step 1. Stir the oats, maas and cinnamon together in a bowl or jar.
Step 2. Cover and refrigerate overnight, or for at least 2 hours.
Step 3. In the morning, stir and loosen with a little extra maas or water if needed.
Step 4. Top with the banana, chopped fruit and sunflower seeds and serve cold.

Allergens for your selection

Contains: Cereals containing gluten
Contains: Milk

Ingredient brands and substitutions can change allergen content. Always check the labels on the products you buy.

Food safety

Wash fruit, vegetables and leafy greens such as morogo in clean water before cooking or eating them raw.
Cook eggs, chicken, meat and fish thoroughly, and keep raw and cooked foods on separate boards and plates.
Cool leftovers quickly, refrigerate them and reheat once until piping hot throughout. If the power is off, prepare only what you will eat that day.
Anyone planning a pregnancy is generally advised to take a daily folic acid supplement before conception — ask your doctor, pharmacist or fertility clinic what is right for you.
Use pasteurised maas or yoghurt and keep it refrigerated until you eat it.
For work, a long clinic day or a treatment trip, pack the food in a clean sealed container. Anything that needs chilling should travel in a cool bag with a wrapped cool pack and be eaten the same day. If it has stood warm for several hours, throw it away.
Combining protein, fibre and minimally processed starch makes a meal more filling and releases energy more gradually. No single food or recipe improves fertility or guarantees conception. Individual dietary advice should come from a registered dietitian or your doctor.

Allergens

Contains: Cereals containing gluten
Contains: Milk

Ingredient brands and substitutions can change allergen content. Always check the labels on the products you buy.

Supplements and drinks

A daily folic acid supplement is widely recommended before conception and through early pregnancy to help prevent neural tube defects. Folate-rich foods do not replace the supplement. Ask your doctor which dose applies to you and follow your national health authority's guidance.
Vitamin D and iron requirements vary with diet, sunlight exposure and health conditions. Ask your doctor whether you need a supplement and follow your national health authority's guidance.
There is no known safe level of alcohol in pregnancy, and most guidance suggests keeping caffeine to around 200 mg a day. Recipes here contain no alcohol.

Sources

South African food-based dietary guidelines — National Department of Health, South Africa, reviewed 7 September 2026
Healthy diet — World Health Organization, reviewed 7 September 2026