Lemony Blueberry Cream-Soaked Oats
Start your day with a vibrant, heart-healthy breakfast. These chilled, creamy oats feature bright lemon, sweet blueberries, and a hint of warm spice for a refreshing and satisfying meal prep solution, perfectly balanced for a healthy lifestyle.
Servings 4
Calories 281kcal
Equipment
- Large mixing bowl
- Silicone spatula
- Microplane or zester
- Citrus juicer
- Airtight container (at least 8-cup / 2 L capacity)
- Four 12-ounce (350 mL) glass jars with lids
Ingredients
- 1 ¾ cups 140 g Old-fashioned rolled oats
- 1 tbsp 12 g Chia seeds
- 1 tbsp 10 g Hemp hearts
- ¼ tsp 0.5 g Ground cardamom
- 1 cup 227 g 0% milkfat (nonfat) plain Skyr or Greek yogurt
- 2 medium ~200 g Lemons
- 1 cup 140 g Frozen blueberries (no sugar added)
- 2 ¼ cups 540 mL Unsweetened soy milk (or other unsweetened plant milk)
- 2 tsp 14 g Honey or pure maple syrup
- ½ tsp 2.5 mL Pure vanilla extract
For Serving (Optional):
- No-sugar-added blueberry fruit spread
- Toasted unsweetened coconut flakes
- Additional fresh blueberries
Instructions
- Prepare Citrus: Zest both lemons into the large mixing bowl. Juice the lemons to yield approximately 3 tablespoons (45 mL) of fresh juice.
- Combine Dry Ingredients: To the bowl with the lemon zest, add the rolled oats, chia seeds, hemp hearts, and ground cardamom. Stir briefly to combine.
- Create the Liquid Base: In a separate medium bowl or large liquid measuring cup, whisk together the nonfat Skyr, unsweetened soy milk, lemon juice, honey, and vanilla extract until the mixture is completely smooth.
- Hydrate the Oats: Pour the liquid base over the dry oat mixture. Use a silicone spatula to fold everything together until no dry spots remain.
- Incorporate Fruit: Gently fold in the frozen blueberries. The mixture will begin to take on a soft lavender hue.
- Chill and Thicken: Transfer the oat mixture into a large airtight container and seal tightly. Refrigerate for a minimum of 6 hours, or overnight, until thick and creamy.
- Assemble and Serve: Once chilled, stir the oats. Divide the mixture evenly among the four glass jars. Just before serving, top with a sprinkle of toasted unsweetened coconut flakes and a few extra blueberries, if desired.
Notes
- DASH Diet Note: This recipe is intentionally low in sodium and saturated fat. The natural potassium from the yogurt, fruit, and oats is beneficial for maintaining healthy blood pressure.
- Storage: Assembled jars or the bulk mixture will keep well in the refrigerator for up to 4 days.
- Consistency: If the oats are thicker than you prefer after chilling, stir in an extra splash of unsweetened milk until your desired consistency is reached.