Gut-Friendly Overnight Chia Oats

Revolutionize your mornings with a breakfast that's not only delicious and simple to whip up but also a powerhouse for your gut health! ✅

Imagine waking up to a creamy, dreamy bowl of healthy goodness that's already prepared and waiting for you. This isn’t a standard overnight oats recipe, as this recipe has been carefully curated to add in the benefits of gut-loving ingredients designed to nourish. This recipe is loaded with prebiotics AND probiotics, perfect to supply healthy bugs to your gut and the fuel to keep them there! Your tummy (and your tastebuds!) will thank you. Plus, this recipe is a meal-prepping superstar. Whip up a batch on Sunday, and you'll have delicious, gut-friendly breakfasts ready to go all week long!

Ingredients

• 1 cup milk of choice

• 1/2 cup rolled oats

• 1 tablespoon chia seeds

• 1 tablespoon hemp seeds

• 1/2 cup yogurt of choice that contains live and active cultures

• 1 apple (royal gala or pink lady work best)

• 1/2 tsp cinnamon

• 1/4 tsp nutmeg

• 1/4 tsp ginger

Steps

1. Peel and dice the apple then add to a pot. Add enough water to just cover the apple pieces and then put on the stove to boil. Add in the spices; cinnamon, nutmeg and ginger. Let this stew until the apples are soft and translucent.

2. In your container, add milk, yogurt, chia seeds, hemp seeds and oats. Stir until very well combined and ensure no chia seeds are clumped.

3. Top with stewed apples then seal with lid to refrigerate overnight.

4. When ready to eat, heat on stove or in a glass container in the microwave and top with optional nuts, goji berries, choc chips, whatever your heart desires!

Benefits

Not only are stewed apples 🍎 easier to digest, but they are also high in pectin. Pectin is a prebiotic fibre powerhouse, feeding the beneficial bacteria in your gut and promoting a healthy microbiome. They also add a touch of natural sweetness without the need for refined sugars, making your breakfast feel like a warm hug and supporting blood sugar balance.

🖤Chia seeds are loaded with both soluble and insoluble fiber. Soluble fiber helps regulate blood sugar and keeps you feeling full, while insoluble fiber adds bulk to your stool, promoting bowel regularity. Bowel regularity promotes the clearance of daily toxins. Additionally, chia seeds are a rich source of plant omega-3s fatty acids to target inflammation. These healthy fats have anti-inflammatory properties that can benefit your gut lining and overall well-being.

A yogurt🥣 with live and active cultures is a yogurt that contains beneficial bacteria (probiotics) which can help diversify your gut microbiome, supporting healthy digestion, nutrient absorption and even your immune system. This ingredient also adds healthy fats and proteins to the recipe which can help to keep you feeling full and energized throughout the morning.

This recipe is perfect for those who struggle with:

• constipation

• insulin resistance

• type 2 diabetes

• weight management

• sluggish, poor or weakened immunity

• joint pain, muscle aches

• inflammatory conditions

• recovering after one or multiple courses of antibiotics

• intestinal dysbiosis

• leaky gut

• high cholesterol

• IBS

Or those just looking to boost their health and longevity! This recipe is a supportive dietary addition and not a cure for any specific condition. It should be part of a holistic approach that may include other dietary changes, lifestyle modifications and/or medical treatment as recommended by a healthcare professional.