Overnight berry bowl with oats & Chia (makes 5 portions)

What do you need?

250g Oats

300ml Oatmilk

250ml Greek plain yoghurt 

2-3 tablespoons Chia seeds (experiment to see what consistency you prefer)

150g Raspberries

150g Blueberries

lemon juice

Instructions:

Place oats into a large bowl and add in Oat milk (or another milk of your choice) and Greek yoghurt. Mix in 2-3 tablespoons of chia seeds and add in your raspberries, blueberries and a little lemon juice.

Mix and cover, placing into the fridge overnight. Give at least 8 hours before eating. Voila. 4-5 breakfasts are ready to go for the week! 

Benefits:

Oats and Chia together are a fabulous combination due to their rich fibre content, which can help to lower LDL (bad cholesterol). The high fibre content leads to more stable blood sugar levels reducing risk of type 2 diabetes. Together, they can also increase feelings of fullness, potentially reducing overall calorie intake and aiding weight management. Chia seeds are also rich in omega 3 fatty acids, known to have anti-inflammatory properties.

Mix with your favourite berries. I've chosen raspberries and blueberries, as they are particularly rich in anthocyanins that may help improve cognitive function and memory, whilst also providing a good source of vitamin C to support the immune system. 

Note: The suggested combination of ingredients can be modified, increasing or decreasing the amount of oats and chia to suit your particular taste. 

Enjoy!

What do you need?

4 Carrots 

1 x 2cm piece of ginger

1 x 1cm piece of turmeric

2 Gala Apples

A Juicer!

A Peeler & Knife

Instructions:

Peel all ingredients & chop as necessary to prepare to juice. Feed all into your juicer. Once complete pour into two glasses and enjoy!

Benefits:

What a great combo for immune function, digestion and reduction of inflammation.

Carrots are a good source of beta-carotene, which the body converts to vitamin A, which is better known for it's benefits supporting healthy vision, but Carrots are also a great source of fibre and Vitamin C which can support healthy digestion and immunity. Combined with the Turmeric, which contains the active ingredient 'curcumin', known for it's anti-inflammatory effects,  Ginger, which contains 'gingerol' which also packs an anti-inflammatory punch and supports digestion, and 'quercetin' an active compound found in red apples which is also known to have anti-inflammatory benefits this is a super combination to kick start your day.

Optional: Add lemon for a further Vitamin C boost and as a flavour enhancer and black pepper for a bit more of a kick!