A make-ahead breakfast where beta-glucan and slow carbs meet flavonoid-rich berries.
Combine oats and yoghurt in two jars; add a splash of milk or plant milk to loosen.
Refrigerate overnight, or at least 4 hours.
Top with blueberries and roughly chopped nuts before serving.
Whole recipe totals: 774 kcal · 23.8 g protein · 97.6 g carbs · 35.8 g fat.
Beta-glucan from oats forms a viscous gel in the gut, slowing glucose release. The yoghurt adds complete protein, and berries plus nuts contribute polyphenols and healthy fats that slow digestion further.
Soluble fibre from oats and live cultures from yoghurt support regular bowel function.
Oat beta-glucan and walnut ALA together contribute to the maintenance of normal blood cholesterol.
Use coconut or soy yoghurt and plant milk.
Use certified gluten-free rolled oats.
Stir in an extra 20 g of yoghurt or a scoop of unflavoured protein powder.
This platform provides general nutrition information and is not a substitute for medical advice, diagnosis, or treatment. Nutritional needs vary between individuals.