Ideal for Efficient Carb Processing
AMY1 High Copy: Oats provide complex carbohydrates that your high amylase production can efficiently break down, providing sustained energy throughout the morning.
LCT Consideration: Contains dairy milk - those with lactose sensitivity can substitute with plant-based alternatives.
Ingredients
- 1 cup rolled oats
- 1 cup milk (dairy or plant-based)
- 2 tablespoons chia seeds
- 2 tablespoons maple syrup
- 1 teaspoon vanilla extract
- 1/2 cup mixed berries (blueberries, strawberries)
- 1/4 cup chopped walnuts
- 2 tablespoons ground flaxseed
- 1/2 teaspoon cinnamon
- Pinch of salt
- Extra berries for topping
Instructions
- In a large bowl, combine oats, chia seeds, flaxseed, and cinnamon.
- Whisk together milk, maple syrup, vanilla, and salt.
- Pour wet ingredients over dry ingredients and stir well.
- Fold in mixed berries and chopped walnuts.
- Divide mixture between two jars or containers.
- Cover and refrigerate overnight (minimum 4 hours).
- In the morning, stir and add more milk if needed.
- Top with fresh berries before serving.
Nutritional Benefits
Complex Carbs: 42g
Slow-releasing energy from oats
Fiber: 12g
Beta-glucan supports heart health
Omega-3: 2.1g
From chia seeds and walnuts
Antioxidants: High
Berries provide protective compounds