Breakfast: Overnight Porridge Oats with Flaxseeds & Blueberries

Wake up to a bowl of creamy, fibre-rich oats that’s been soaking up all the goodness overnight. With flaxseeds for hormone balance and blueberries for antioxidants, this is a breakfast that feels like a cosy hug.

 

Ingredients (Makes 1 serving):

• 1/2 cup rolled oats
• 1 tablespoon ground flaxseed
• 1/4 cup fresh or frozen blueberries
• 1 teaspoon ground cinnamon
• 1/2 cup unsweetened almond milk (or any plant-based milk)
• 1/4 cup plain Greek yogurt 
• Optional toppings: honey, nuts, or chia seeds

 

Instructions:

Step 1: Combine Ingredients

1. Mix the oats and flaxseed: In a mason jar or a bowl with a lid, combine 1/2 cup of rolled oats, 1 tablespoon of ground flaxseed, and 1/4 cup of plain Greek yogurt. 
2. Add blueberries and cinnamon: Stir in 1/4 cup of blueberries and 1 teaspoon of ground cinnamon. 
3. Pour in almond milk: Pour in 1/2 cup of unsweetened almond milk and mix well to ensure all the ingredients are combined and fully immersed in the liquid.

Step 2: Refrigerate

1. Seal and refrigerate: Cover the jar or bowl with a lid or plastic wrap. Refrigerate overnight, or for at least 4-6 hours. The oats will absorb the liquid and soften, while the flaxseed will expand, creating a creamy texture ready to nourish your body.

Step 3: Serve

1. Stir and garnish: In the morning, give the oatmeal a good stir. You can add more almond milk if you prefer a thinner consistency.
2. Add optional toppings: Top with additional fresh blueberries, a drizzle of honey or maple syrup, and a sprinkle of nuts, seeds, or a spoonful of nut butter for added crunch, flavor, and a further boost of healthy fats and protein.

 

Nutritional Benefits for Perimenopause and Menopause:

1. Rolled Oats:

• Fiber: Helps maintain stable blood sugar levels and supports heart health. It can help prevent blood sugar swings and energy crashes, which are common during menopause.
• Complex Carbohydrates: Provide slow-digesting energy, keeping you fuller for longer and reducing cravings.

2. Ground Flaxseed:

• Phytoestrogens (Lignans): May help balance oestrogen levels, reducing menopausal symptoms such as hot flushes.
• Omega-3 Fatty Acids: Plant-based omega-3s that reduce inflammation and may help with joint pain and promote heart health.
• Fiber: Both soluble and insoluble fiber support digestion and help alleviate constipation, a common issue during menopause.

3. Blueberries:

• Antioxidants: Loaded with vitamin C and anthocyanins that help combat oxidative stress and reduce inflammation.
• Low Glycemic: Maintain stable blood sugar levels, reducing mood swings and energy dips.

4. Greek Yogurt:

• Protein: Supports muscle mass, which tends to decline during menopause, and helps maintain satiety throughout the morning.
• Calcium & Probiotics: Supports bone health and gut health, which are crucial during menopause due to increased risk of osteoporosis and digestive changes.

5. Almond Milk:

• Calcium and Vitamin D: Fortified varieties support bone health, helping reduce the risk of osteoporosis.
• Vitamin E: Supports skin hydration and elasticity, which often declines during menopause.

6. Cinnamon:

• Blood Sugar Regulation: Can help regulate blood sugar, reducing the risk of insulin resistance, which can increase during menopause.
• Anti-Inflammatory: Reduces joint pain and supports heart health.

 

Summary:

This Overnight Porridge Oats with Flaxseeds, Blueberries, and Greek Yogurt is a complete breakfast designed to support women through perimenopause and menopause. It’s rich in protein, fiber, and healthy fats, providing essential nutrients like omega-3s, calcium, phytoestrogens, and antioxidants that promote hormone balance, heart health, bone strength, and skin vitality. This meal also helps maintain stable blood sugar levels, reducing energy crashes and supporting overall well-being. Raspberry & Pomegranate Umri^® is the perfect partner to add even more berry goodness to your morning.