This recipe is a powerhouse of fiber and healthy fats. The inclusion of both flax and chia seeds creates a “dual-fiber” effect—chia seeds absorb liquid to create a pudding-like texture, while ground flax seeds provide a nutty depth and a high concentration of lignans.
Key Benefits
Sustained Energy Release: The complex carbohydrates in oats combined with the fiber in the seeds prevent the “sugar crash” often associated with sweet breakfasts.
Omega-3 Rich: Both flax and chia seeds are excellent plant-based sources of alpha-linolenic acid (ALA), which supports heart and brain health.
Digestive Harmony: The probiotics from the yogurt, combined with the prebiotic fiber from the banana and oats, create a “synbiotic” effect that supports a healthy gut microbiome.
Natural Anti-inflammatory: Cinnamon doesn’t just add warmth; it helps manage blood sugar levels and provides antioxidant properties.
Creamy Banana & Seed Overnight Oats
Preparing this in a jar makes it the perfect “grab-and-go” meal for busy mornings.
Prep time: 5 minutes Setting time: 4+ hours (or overnight) Servings: 1
Ingredients
1 Ripe Banana (smashed)
½ cup Rolled Oats (old-fashioned)
1 tbsp Chia Seeds
1 tbsp Flax Seeds (ground is best for nutrient absorption)
½ cup Milk of choice (dairy or plant-based)
¼ cup Plain Yogurt (Greek yogurt adds extra protein)
1 tsp Honey (optional, as the banana provides natural sweetness)
½ tsp Cinnamon
Instructions
The Base: In a glass jar, mash the banana with a fork until it reaches a smooth consistency.
Combine Solids: Add the oats, chia seeds, flax seeds, and cinnamon. Stir well to ensure the seeds are distributed through the banana.
Incorporate Liquids: Pour in the milk, yogurt, and honey.
Seal and Shake: Close the lid tightly and shake vigorously, or stir with a long spoon until no dry clumps remain.
Rest: Place in the refrigerator for at least 4 hours, though overnight is ideal for the creamiest texture.
Serve: Give it a quick stir in the morning. If it’s too thick, add a small splash of milk to loosen it up.
A Note on Preparation
For the best nutritional value, use ground flax seeds rather than whole ones. The human body struggle to digest the tough outer shell of whole flax seeds, meaning you might miss out on those vital Omega-3s if they aren’t cracked or ground first.
