This tasty recipe is packed with soluble fibre which can help reduce “bad” cholesterol in the body.
Health experts have recommended an “easy” breakfast perfect for “busy days” packed with numerous benefits. This tasty meal will not only help keep you going until lunch, but could even help lower cholesterol and balance blood sugar levels.
The team at the Cleveland Clinic put together a simple overnight recipe to try if these are issues you need to address when it comes to your health. “Try this easy, plan-ahead breakfast for busy days,” they said.
“If you’re looking for a simple breakfast that’s healthy, keeps you full until lunch, and is waiting for you in the morning, look no further.” They recommended overnight oats, with a variety of toppings.
They continued: “Overnight oats – or oats soaked in water, milk or yogurt overnight then topped with your choice of ingredients – are a perfect pick for a healthy start to your day. You’ll get cholesterol-lowering and blood-sugar steadying soluble fibre to help you power through until lunch. And best of all, no cooking required.”
According to the Mayo Clinic, the soluble fibre found in oats can specifically target low-density lipoprotein cholesterol, which is more commonly known as “bad” cholesterol. On its website it says: “Oatmeal has soluble fibre, which reduces your low-density lipoprotein (LDL) cholesterol, the “bad” cholesterol.
“Soluble fibre is also found in such foods as kidney beans, Brussels sprouts, apples and pears. Soluble fibre can reduce the absorption of cholesterol into your bloodstream. Five to 10 grams or more of soluble fibre a day decreases your LDL cholesterol.
“One serving of a breakfast cereal with oatmeal or oat bran provides three to four grams of fibre. If you add fruit, such as a banana or berries, you’ll get even more fibre.”
To make overnight oats, the Cleveland Clinic suggests using equal parts oats to liquid – either water, milk or yoghurt. For one serving, they recommend:
- ½ cup (120ml) oats (preferably rolled or “old fashioned”)
- ½ cup (120ml) water, milk (low-fat or non-fat preferred) or yoghurt of your choice (regular, soy, almond or other).
The recipe said: “In a small bowl, combine your oats and liquid or yogurt. Set in your refrigerator overnight. In the morning, top with any of the following flavour combinations. It’s really that easy!”
Potential toppings include:
- ¼ cup chopped strawberries
- ¼ cup blueberries
- 1 Tbsp ground flaxseed
- ¼ tsp vanilla
- ¼ tsp cinnamon.
“This recipe boasts lots of good-for-you nutrients, including vitamin C, fibre, vitamin K, manganese, antioxidants and omega-3 fatty acids,” the clinic said.
Or you could try adding:
- ½ banana, sliced
- 1 Tbsp chopped walnuts
- ¼ tsp vanilla
- ¼ tsp cinnamon
- 1 tbsp brown sugar
It added: “This recipe contains potassium, omega-3 fatty acids and can regulate your blood sugar.”
