There’s no better way to celebrate National Blueberry Month in July than with overnight oats! This Blueberry Pecan Overnight Oats recipe is a smart choice because studies show both pecans and blueberries may help support healthy brain function. They also contain multiple different classes of antioxidants and are rich in compounds that are good for our hearts. Oats offer iron and fiber, are heart-healthy, and pair wonderfully with Lifeway Kefir.
Cultured Dairy: The Nutrition Benefits You Actually Need to Know
With increasing research linking the correlation between probiotics, gut health, and immunity, it’s no secret that the integrity of our gut is vital to our health. Although additional factors such as stress, antibiotic usage, and individual health conditions can contribute to the condition of our gut, a focus on healthy food choices is one of the easiest ways to support the microbiome.
Several studies have shown a strong association between the gut-brain-microbiota. Probiotics introduced to the gut have been found to support immunity, improve allergies, and improve digestion.
Studies have shown that reduced diversity of healthy gut bacteria during early years is associated with an increase in food allergies during school-age years. In addition, kefir made from whole fat milk helps absorb key nutrients such as Vitamins A, D, E, and K. Vitamin K is important because it helps your bones absorb calcium. It’s important to know that kefir contains a special trio: vitamin D, K, and calcium – all three crucial elements to support bone health. Our Farmer Cheese is also a great source of all these nutrients, just in a different format for all the cheese lovers out there.
Prebiotics + Probiotics = A Healthier You
Prebiotics are non-living, non-digestible carbohydrates naturally found in a variety of fiber-rich plant foods. Your body actually can’t digest prebiotics, so they’re what probiotics feed off of to remain actively working in your digestive system. They help the digestive system by promoting the growth of good bacteria. Prebiotics and probiotics work together in balance to make sure our digestive system stays on track and regular. Research has found that consuming a variety of prebiotic and probiotic food sources may improve your body’s natural functions, including both your immune and digestive systems.
Prep Time: 5 mins Servings: 1Ingredients
- 1/2 cup old-fashioned rolled oats (use gluten-free oats if needed)
- 1 tbsp. chopped/diced pecans
- 1/2 cup frozen blueberries *see note*
- 1 tsp. maple syrup or raw honey (or sweetener of choice)
- 1 1/4 cup Blueberry Lowfat Kefir
- 1 tbsp. ground flax meal or chia seeds
Directions
- In a mason jar or bowl, add the oats, pecans, and flax or chia meal and stir to combine.
- Add Lifeway Kefir, maple syrup or raw honey, and frozen blueberries. Stir to combine again until thoroughly mixed.
- Place in the fridge overnight and in the morning, or 8 hours later, add additional blueberries, sliced bananas, and/or chopped pecans as a garnish. If you would like a small drizzle of sweetener on top, feel free to add that too.
- We like using frozen blueberries in this overnight oat recipe since they slightly defrost and create their own juices overnight in the overnight oats. This creates a pretty blue color, adds natural sweetness, and keeps your oats extra cold too. Feel free to sub with fresh blueberries if needed/desired, but just know they won't have the same effect as using frozen, but either work!
