Recipe Redux Post # 63 Blueberry Overnight Oats

The Recipe ReDux for October is “Good Gut Health."  Being that the dreaded cold and flu season is just around the corner we were encouraged develop recipes utilizing ingredients to promote gut health, which fosters overall immunity.  When I was researching key foods that are good for the gut, oats and chia seeds were on the list since they contain prebiotics (mostly fiber) that the gut bacteria feed on and this fermentation produces beneficial by-products for the gut. Of course I had to incorporate yogurt with its naturally contained live culture probiotics too!  Overnight oats are all the rage and I wanted to try my luck at developing my own recipe for them, namely since I could use all of the above ingredients.  As an overnight oats newbie, I lucked out with a nice basic combo or rolled oats, Greek yogurt, chia seeds and milk.  Using a flavored yogurt worked perfectly so I didn’t have to add any additional sweetener and the chia seeds worked great to thicken it up perfectly. Though I chose blueberry yogurt, most any flavor should work (thinking or trying strawberry or pumpkin flavored next- yum!!)  The possibilities with last minute mix ins are endless, and I added banana and bluberries, (which are also gut friendly prebiotic ingredients). The dehydrated blueberries added a nice crunch and nuts would be another great addition as well. This recipe is a powerhouse of healthy carbs, fiber, protein, omega fatty acids, antioxidants and gut friendly ingredients all in one. I hope you will try it along with the other Gut Friendly Recipes from the Recipe ReDux group!

Ingredients:

½ cup rolled oats (use gluten free if you are on a GF diet)

one 5 oz container of blueberry Greek yogurt (we used chobani)

1 tablespoon chia seeds

¼ cup milk (we used unsweetened vanilla almond milk)

optional mix ins- banana, blueberries (fresh, dired or dehydrated) nuts, coconut

Directions:

In a small bowl combine the oats, yogurt, chia seeds and milk. Refrigerate in a 8 z mason jar or airtight container for 4-8 hours, add mix ins (additional mil if desired) and serve.

Makes 1 serving

Serving size: 1 recipe (not including mix ins)  Calories 340 Protein  20 g Carb 51 g Fiber 10 g Sugars 16 g Fat 9 g Saturated fat g Sodium  84 mg

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Trader Joes Treasure Post # 3: Everything But the Bagel Sesame Seasoning

Thought I'd share another Trader Joes product that is popular in our household. It is called "Everything But the Bagel Sesame Seasoning Blend" and its REALLY tasty!!  We love to sprinkle it on cooked vegetables, salad, toast... and I even used it in my previously posted "Everything" Baked Broccoli and Tofu recipe.  1/4 teaspoon is just 5 calories, and 80 mg of sodium. It brings the taste of everything bagels to liven up other foods!!

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