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Blueberry Overnight Oats

Name: Blueberry Overnight Oats
Prep time: 5 min
Total time: 5 min
Cuisine: Plant-based
Ingredients: 1/2 cup of steel cut or rolled oats; 1 tablespoon of ground flaxseed; 1 tablespoon of chia seed; 1/8 teaspoon of ground cardamom; 1 cup of unsweetened soy milk; 1 banana, sliced; 1/4 cup of blueberries

A delicious and hearty breakfast doesn’t get any easier than this! I am most definitely not a morning person and the idea of preparing breakfast before coffee sounds downright awful. I love that I can prep this the night before and just pull it out of the fridge when my kids are awake and ready for breakfast about the time the sun comes up!

As always, I am seeking more ways to load up on flaxseed and chia seed. These two mighty seeds pack a big punch, of Omega 3, fiber, protein, and iron. Also, flaxseed is just so affordable. I can purchase a one-pound bag of flaxseed for less than $3 in the bulk section of my local grocery store, Natural Grocers. I just grind a little in my spice grinder about once a week or so and that one-pound bag will last us at least two months. Oatmeal is such an easy recipe to add in some flaxseed and chia. The flavors combine well and it helps create the pudding-like texture in this overnight oats recipe. Plus I personally love the texture of chia seeds. This overnight oat recipe has no added sugar but still a sweet treat. The banana and blueberries add a natural sweetness that kids love (and grown-ups too). Yum!

I prefer to make this in a mason jar because it’s just the right size for individual servings and easy to take on the go. You can make a large batch of this and make breakfast for the whole week in one swoop or individual jars for the whole family.

Health Benefits of Oatmeal

Oats are a whole grain and include many nutrients according to Healthline 1/2 cup (40.5 g) of dry oats contains the following:

5.3 g of protein
2.6 g of fat
4 g of fiber
Manganese: 63.9% of the daily value (DV)
Phosphorus: 13.3% of the DV
Magnesium: 13.3% of the DV
Copper: 17.6% of the DV
Iron: 9.4% of the DV
Zinc: 13.4% of the DV
Folate: 3.2% of the DV
Vitamin B1 (thiamin): 15.5% of the DV
Vitamin B5 (pantothenic acid): 9.1% of the DV
smaller amounts of calcium, potassium, vitamin B6 (pyridoxine), and vitamin B3 (niacin)

You can’t say that about many foods! Especially one that is shelf stable that you can store in your pantry for months! Oats make a great healthy breakfast and are an excellent way to start off the day. Healthline also states that “oats also contain large amounts of beta-glucan, a type of soluble fiber. The health benefits of beta-glucan fiber include: reduced blood glucose and insulin response, increased growth of good bacteria in the digestive tract, and regulation of type 2 diabetes. No wonder the American Heart Association recommends eating oatmeal daily.

Did you know that steel cut oats, also known as Irish oatmeal, oats are the most nutritious? They are the whole oat kernel and take the longest to cook because they are the least processed. Instant and quick oats are the most processed and least nutritious of oats, but they cook the fastest.