Blueberry Oats makes a simple, delicious sugar-free overnight oats | bircher muesli style breakfast using water or milk.
Oats are heart-healthy, blood-sugar balancing + calming to the nervous system and have prebiotic fibre, which is important for balancing gut health and feeds those probiotic helpful bacteria. Blueberries are a superfood with anti-oxidants that support our immune system and help reduce oxidation and inflammation.
A prebiotic is an insoluble food fibre for beneficial gut bacteria. Eating a diet rich in prebiotic foods helps us maintain a healthy-gut-flora and microbiome. Inulin is a type of insoluble plant carbohydrate that is a prebiotic food source.
Prebiotic Foods include;
Chicory Root, Dandelion greens, Jerusalem artichoke, Garlic, Onions, Leeks, Asparagus, Banana, Blueberries, Seaweed, Apples, Jicama, Yacon Root, Burdock root, Shitake Mushrooms, Barley, Oats, Wheat bran, Legumes, Beans, Peas, Raw Cacao, Flaxseeds, Chia Seeds, Honey,
Anti-oxidant are phytonutrients that can help slow & prevent cellular damage from free radicals that can cause disease. Many plants contain anti-oxidants.
Vitamin C rich foods help support a healthy immune system. Vitamin C is necessary for cellular tissue growth, development and repair.
Heart Healthy recipes have lots of whole grains, fruits & vegetables. A diet rich in plant foods, low in refined fatty foods can help lower cholesterol.
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IN A BOWL, mash blueberries with a masher or a fork until you have a thick puree.
Alternatively, blend in a blender until smooth with the water or milk.
MIX in the remaining ingredients. REST to thicken 5 mins – to overnight. STIR Adjust consistency*.
SERVE topped with fresh blueberries. ADD a drizzle of raw honey or maple if you need the sweetness or a dollop of yoghurt.
STORE in a glass container with a lid in the fridge. You can make in batches and portion in mason jars ready to grab and go.
SWAP water | milk for kefir or yoghurt – dairy or plant-based as you like; thickness & creaminess will vary. ADD ¼ cup water.
ADD CHIA seeds, ground flaxseed OR our Super Seed Mix, a balancing blend that is great for digestion & hormone health.
* CONSISTENCY TOO THICK | THIN – add either more water or milk if too thick | if too thin – add 1 tbsp oats or chia seeds stir & let stand for another 5 mins.