Blueberry overnight oats

Name: Blueberry overnight oats
Total time: 10 min
Yield: 1 servings
Ingredients: Rolled oats 50 g; Blueberries 80 g; Banana 1/2; Milk or soy milk 150 ml; Plain yoghurt 2 tbsp; Chia seeds 1 tsp

Nothing is heated, so the anthocyanins survive intact. The overnight soak releases the beta-glucan.

1 servings10 min

Ingredients

Rolled oats50 g
Blueberries80 g
Banana1/2
Milk or soy milk150 ml
Plain yoghurt2 tbsp
Chia seeds1 tsp

Method

Combine the oats, milk, yoghurt and chia seeds in a sealable jar.
Mash in the banana and stir once more.
Cover and refrigerate for at least six hours — overnight is better.
In the morning, top with the blueberries.
If it is too thick, loosen with another tablespoon or two of milk.

Cooking note

Add the blueberries just before eating. Anthocyanins are vulnerable to heat and oxygen, so sitting mixed in overnight fades both the colour and the compound. Fifty grams of oats carries roughly 2 g of beta-glucan — two thirds of the 3 g a day tied to the cholesterol claim.

Ingredients used here

Grains & legumes

Strong evidence

Oats

Three grams a day of oat beta-glucan lowers LDL cholesterol — a claim regulators have actually approved.

Fruits

Moderate evidence

Blueberry

Anthocyanins — the pigment behind the blue — are the compound that keeps showing up in vascular and cognitive research. A handful a day is the studied dose.