Recipe For Health: Flax Berry Overnight Oats
The perfect make-ahead power breakfast.
Long before acai bowls and matcha lattes, flax was considered an original superfood. That’s because inexpensive and nutty-tasting flaxseed has a top-tier nutritional résumé, including lofty amounts of omega-3 fat, soluble fiber and phytochemical lignans.
These team up to make eating flax good news for your ticker. A review of 62 previous research studies published in Pharmacological Research found evidence to suggest that frequent flax consumption can lower LDL cholesterol, total cholesterol and triglyceride levels—making it a potential heart hero. A separate 2020 review study showed that flax may help lower the type of inflammation that can contribute to health woes like heart disease. To reap all the nutritional benefits that flax has to offer, it’s best to consume it in its powder form, since whole flax seeds have a hard shell that resists digestion. That makes this make-ahead oats creation a smart way to kick off a day.
Flax Berry Overnight Oats
1/2 C rolled oats
2 T ground flaxseed
1/4 t cinnamon
1/4 t ginger powder
2/3 cup milk or unsweetened dairy-free milk
2 T chopped almonds
1/2 C blueberries
1 t honey or maple syrup
In a bowl or half-pint glass jar, stir together oats, flax, cinnamon and ginger powder. Stir in milk, cover and chill overnight. In the morning, top with nuts, berries, and honey or maple syrup. Makes one serving.
Ingredient Breakdown
Rolled Oats
Oats offer lots of potential benefits, including reduced cholesterol and blood sugar levels. Plus, they’re very filling and naturally gluten-free.
Flaxseed
Flaxseeds have been prized for their health-protective properties for centuries—even Charles the Great ordered his subjects to eat flax seeds for their health.
Blueberries
Blueberries are among the most nutrient-dense berries. Pretty impressive, given that they are about 85% water, and an entire cup has only 84 calories.
Almonds
Almonds are native to the Middle East, but the U.S. is now the world’s largest producer. Among other benefits, they are among the world’s best sources of vitamin E.
Source: healthline.com.
Matthew Kadey, MS, RD
Matthew Kadey, MS, RD, is a James Beard Award–winning food journalist, dietitian and author of the cookbook Rocket Fuel: Power-Packed Food for Sport + Adventure (VeloPress 2016). He has written for dozens of magazines, including Runner’s World, Men’s Health, Shape, Men’s Fitness and Muscle and Fitness.
