Overnight Oats Recipe
These Overnight Oats are a perfect no-cook, blood pressure-friendly breakfast option, loaded with fiber and antioxidants.
Made with nutrient-rich rolled oats, almond milk, chia seeds, and fresh berries, this simple recipe can be prepared the night before.
It’s not just convenient; it’s a heart-healthy way to support stable blood pressure levels while keeping you full and energized.
Let’s prepare this nutritious, grab-and-go breakfast.
| Prep, chill, and total time | Calories per serving |
|---|---|
| Prep Time: 5 minutes Chill Time: 6 hours or overnight Total Time: 6 hours 5 minutes | Approximately 300 calories Rolled oats (½ cup): ~150 calories Almond milk (1 cup): ~30 calories Chia seeds (1 tbsp): ~50 calories Mixed berries (½ cup): ~40 calories Honey (1 tsp): ~15 calories |
Ingredients
- ½ cup rolled oats
- 1 cup unsweetened almond milk
- 1 tablespoon chia seeds
- ½ cup mixed berries (e.g., strawberries, blueberries, raspberries)
- 1 teaspoon honey (optional, for sweetness)
Instruction
- In a jar or container, combine rolled oats, chia seeds, almond milk, and honey (if using). Stir well to mix evenly.
- Cover the jar and refrigerate for at least 6 hours or overnight, allowing the oats and chia seeds to absorb the liquid.
- Before serving, stir the mixture and top with fresh mixed berries.
- Enjoy your blood pressure-friendly breakfast cold, or warm it up if preferred.
Photos
Extra tips
Flavor variations
- Chocolate Indulgence: Add a tablespoon of unsweetened cocoa powder for a chocolate-flavored version.
- Tropical Mix: Use diced mango or pineapple instead of berries for a tropical twist.
- Nutty Boost: Add a tablespoon of almond butter or peanut butter for extra protein.
- Spiced Delight: Mix in a pinch of cinnamon or nutmeg for a cozy flavor.
Nutritional insight
- Rolled oats provide soluble fiber, which helps lower cholesterol and supports stable blood pressure levels.
- Chia seeds are rich in omega-3 fatty acids, known to promote heart health and reduce inflammation.
- Berries are loaded with antioxidants and vitamin C, beneficial for vascular health and reducing oxidative stress.
- Almond milk is a low-calorie, cholesterol-free alternative that complements heart-healthy diets.
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