Overnight Oats with Flaxseed & Chia
5 minVeganGluten-freeHigh fiberGut healthSteady energyNo-cookMenstrual phaseFollicular phaseOvulationLuteal phaseDairy-freeVegetarian
Servings:
1
·
Ingredients
- —Gluten-free rolled oats — 50 g
- —Ground flaxseed — 10 g
- —Chia seeds — 10 g
- —Plant-based milk — 200 mlchoose one labelled gluten-free
- —Ground cinnamon — ½ tsp
- —Maple syrup — 1 tsp
Method
- 01Mix the oats, flaxseed, chia, milk and cinnamon in a jar or container.
- 02Stir well so there are no lumps.
- 03Refrigerate for at least 4 hours or overnight.
- 04In the morning, stir again and loosen with a little extra milk if needed.
- 05Drizzle with maple syrup before serving.
Why this works
Oat beta-glucan is officially recognised (EFSA, FDA) as helping maintain normal cholesterol levels at 3 g a day or more. Ground flaxseed and chia add lignans and plant omega-3 ALA, and noticeably increase the total fibre of the dish.
Sources
Scientific Opinion on the substantiation of a health claim related to oat beta glucan and lowering blood cholesterol and reduced risk of (coronary) heart disease — EFSA Journal, 2010The effect of oat β-glucan on LDL-cholesterol, non-HDL-cholesterol and apoB for CVD risk reduction: a systematic review and meta-analysis of randomised-controlled trials — British Journal of Nutrition, 2016Nutrition (per serving)
336
kcal
11.1g
protein
12.9g
fat
45.2g
carbs
11.1g
fiber
Always check product labels for allergens.