According to nutritionists, breakfast is the most important meal of the day. However, busy schedules often leave us with no time for breakfast, let alone a healthy one. The recipe we offer here has many benefits – it’s extremely nutritious, it keeps you full longer and it’s made the night before, which gives you just enough time to enjoy it in the morning without feeling stressed out that you’ll be late for work.
As for the ingredients, this recipe has oats, fresh berries and chia seeds as the basics; plus, it’s fortified with almond milk, maple syrup and cinnamon.
Oats are a rich source of fiber, especially beta-glucan, and are high in vitamins, minerals and antioxidants. In fact, whole oats are the only source of a unique group of antioxidants called avenanthramides, which are extremely efficient against heart disease. Oats can also reduce blood sugar and cholesterol levels, which is why they are considered one of the best health foods.
Chia seeds offer much more than just their flavor. In fact, they pack a high content of fiber, protein, calcium, antioxidants, and omega-3s. Plus, their antioxidant activity is higher than most whole food.
Berries are just another super food in this recipe. Mostly known for their rich antioxidant content, fresh berries are most beneficial for optimizing overall health by fighting free radicals that damage cells as well as DNA. Blackberries, Indian gooseberries, and goji berries rank among the highest in terms of antioxidant levels. Berries are also abundant in vitamin C and fiber and pack very few calories. They also provide folate and potassium.
Cinnamon is one of the most health beneficial spices abundant in therapeutic properties. Apart from its great taste, it contains lots of antioxidants and very few calories.
Overnight oats with chia seeds and fresh berries
- 1/2 cup rolled oats
- 1/2 cup fresh berries
- 1 cup almond milk
- 1 tsp chia seeds
- 2 tsp maple syrup
- 1/4 tsp cinnamon
Mix all ingredients in a mason jar or bowl. Close the jar and leave in your fridge overnight. Have your low-calorie, health-boosting breakfast the next morning. Add more fruit according to taste. This dosage is enough for one serving.