Overnight Oats with Berries and Chia Seeds

Start your day with a burst of flavor and a wealth of nutrients with this simple and delicious Overnight Oats with Berries and Chia Seeds recipe. It’s the perfect solution for busy mornings, offering a quick, healthy, and satisfying breakfast. This meal is packed with beneficial foods and is an excellent way to support your healthy diet tips.

Why Choose Overnight Oats?

Overnight oats are a fantastic way to incorporate best foods for your body into your daily routine. They require minimal preparation, making them ideal for those seeking weight management and a convenient breakfast option.¹ Plus, the combination of oats, berries, and chia seeds provides a powerhouse of nutrients that supports brain health support, heart health, and digestive health.

Recipe: Overnight Oats with Berries and Chia Seeds

Ingredients:

• 1/2 cup rolled oats (old-fashioned)
• 1 cup milk (dairy or plant-based)²
• 2 tablespoons chia seeds
• 1/2 cup mixed berries (strawberries, blueberries, raspberries)
• 1 tablespoon honey or maple syrup (optional)
• Optional toppings: nuts, seeds, yogurt³

Instructions:

1. Combine Ingredients: In a mason jar or airtight container, combine the rolled oats, milk, and chia seeds. Stir well to ensure the chia seeds are evenly distributed and don’t clump.
2. Add Sweetener (Optional): If you prefer a sweeter breakfast, add honey or maple syrup and stir.
3. Add Berries: Gently fold in the mixed berries.
4. Refrigerate Overnight: Cover the container and refrigerate for at least 4 hours, or preferably overnight. This allows the oats and chia seeds to soften and absorb the liquid.
5. Serve and Enjoy: In the morning, give the oats a good stir. If they are too thick, add a splash of milk. Top with your favorite additions like nuts, seeds or yogurt.
6. Enjoy the beneficial foods that you just made.

Nutritional Information (Approximate values):

Nutrient	Amount (per serving)
Calories	300-350
Protein	10-15g
Carbohydrates	40-50g
Fiber	10-15g
Fat	10-15g
Vitamin C	High
Omega-3 Fatty Acids	High

Please note: Nutritional values can vary based on specific ingredients and portions.

Health Benefits:

This Overnight Oats with Berries and Chia Seeds meal is a nutritional powerhouse. The oats provide sustained energy and fiber, promoting digestive health and weight management.⁴ Chia seeds are rich in omega-3 fatty acids, which support heart health and reduce inflammation.⁵ Berries are packed with antioxidants, vitamins, and minerals, which boost the immune system support, skin health, and help to prevent anemia by helping to boost red blood cell production.⁶ This meal is also a great source of nutrients that support joint health. By incorporating this simple recipe into your routine, you can enjoy a delicious and nutritious breakfast that supports overall well-being and helps you maintain a healthy diet tips.

FAQ:

• Why put chia seeds in overnight oats?
  • Chia seeds add a wealth of benefits. They absorb liquid, creating a thick, pudding-like consistency. They’re also rich in fiber, omega-3 fatty acids, and antioxidants, contributing to heart health and digestive health.
• Can I put berries in overnight oats?
  • Absolutely! Berries are a fantastic addition, providing vitamins, antioxidants, and a burst of natural sweetness. They greatly improve the immune system support.
• How many calories are in overnight oats with chia seeds and berries?
  • Typically, a serving ranges from 300-350 calories, depending on the ingredients and portion sizes.
• What not to add in overnight oats?
  • While overnight oats are versatile, it’s best to avoid excessive amounts of added sugars, like refined sugars or large amounts of sugary syrups. Additionally, ingredients that may become soggy overnight and unpleasant texturers, are not the best options. Items that contain very high amounts of saturated fats should also be used with care.