Blueberry Pie Overnight Oats

Oats are not my favourite food, but after reading about the health benefits, I want to incorporate it into my diet. In general, I aim to eat more protein and fibre, and less carbohydrates. Oats are high in carbohydrates, but I was excited to find out that they are also high in protein. They can provide as much as 10 to 14 percent of your daily recommended protein!

The Benefits of Oats

Half a cup of raw oats has roughly 50g carbohydrates, 13g protein, 5g of fats and 8g of fiber. It’s also high in many essential nutrients and antioxidants. A unique group of antioxidants called avenathramides is found mainly in oats. A number of studies have shown avenathramides to reduce blood pressure and have anti-inflammatory and anti-itching properties.¹

Oats are high in soluble fiber beta-glucan, which studies have shown to have many health benefits. These include reduced LDL cholesterol and total cholesterol, improved blood sugar levels, increased insulin sensitivity, increased satiety (which help in weight loss and management) and promoting good bacteria growth in the gut. ²

Oats in a finely ground form, known as colloidal oatmeal, is used in skin care products to treat dry and itchy skin.

What Are the Different Types of Oats?

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There are many different types of oats including oat bran, oat groats, steel cut oats, rolled oats, quick rolled oats and oat flour.

In the recipe below I use rolled oats, as that’s what I had available. You can use steel cut oats or quick rolled oats if you prefer. This recipe doesn’t require cooking. When cooking, steel cut oats require about 15-20 minutes on the stove top and rolled oats only 5-8 minutes. Quick rolled oats require the least time, but they aren’t as creamy and thick. Nutrition wise, there is not a lot of difference between them.

This oat breakfast can keep well in the fridge for 3 days.

Blueberry Pie Overnight Oats

Serves 4

Topping Ingredients

20g rolled oats

20g walnuts

½ tsp ground cinnamon or mixed spice

1 tablespoon coconut sugar

1 tablespoon coconut oil

Pinch of salt

Oats Ingredients

2 cups rolled oats

1 tablespoon chia seeds

½ teaspoon vanilla extract

½ cup frozen blueberries

2 tablespoons coconut sugar

1 ½ cups skim milk

1 cup yoghurt

Method

1. Mix all the topping ingredients by with your hands or pulse them in a food processor. Set aside.
2. Mix the rest of the ingredients in a medium size bowl. Portion into 4 servings.
3. Divide the topping amongst 4 servings. Leave in the fridge overnight.

Written by Lismi Wong