Serves: 1
A make-ahead breakfast to support metabolism, digestion, and steady energy. (See low-carb variation below if you’re taking a lower-carb or insulin-sensitive approach.)
Ingredients:
- ½ cup gluten-free rolled oats
- 1 tbsp chia seeds
- 2 tbsp hemp hearts
- 1 tbsp ground flaxseed
- ¾ cup unsweetened almond or hemp milk (add more to reach desired consistency)
- ¼ cup plain unsweetened coconut yogurt (or other dairy-free yogurt)
- ½ tsp cinnamon
- ½ tsp vanilla extract (optional)
- Pinch of sea salt
- ½ cup mixed berries (fresh or frozen)
- Optional: 1 scoop unflavored or vanilla protein powder (~10–20g protein)
- Toppings (optional): Extra hemp seeds or chopped nuts, nut butter drizzle, unsweetened shredded coconut
Instructions:
- In a mason jar or sealed container, combine oats, chia, hemp, flax, cinnamon, and salt.
- Stir in plant milk, yogurt, vanilla (if using), and protein powder until well mixed.
- Add berries and mix gently or layer on top.
- Refrigerate overnight (at least 6 hours). Add toppings before serving.
Why it’s great for metabolism and detoxification:
Fiber from oats, chia, and flax supports blood sugar balance, healthy digestion, and estrogen detox—key elements in metabolic health, especially for women. Recent research also suggests that beta-glucans in oats may help bind and eliminate persistent environmental toxins like PFAS ("forever chemicals").
When consumed cold, oats contain resistant starch, a type of fiber that feeds beneficial gut microbes, blunts blood sugar spikes, and supports insulin sensitivity, gut health, and satiety.
Hemp seeds provide a complete source of plant-based protein and are rich in anti-inflammatory omega-3 fatty acids that support cellular metabolism.
Cinnamon has been shown to improve insulin sensitivity and reduce post-meal blood sugar spikes.
Optional protein powder can be a valuable addition for women over 35 looking to preserve lean muscle mass, support metabolic rate, and extend satiety throughout the morning.
Low-Carb or Blood Sugar-Sensitive? Try this simple swap:
If you find oats spike your blood sugar or you're taking a lower-carb approach, try this easy grain-free variation:
Overnight “No-Oats” Base: Replace the oats with:
- 3 tbsp chia seeds
- 3 tbsp hemp hearts
- 1 tbsp ground flaxseed
Keep the rest of the ingredients the same: almond or hemp milk, yogurt, cinnamon, berries, and optional protein powder.
This nourishing breakfast is a simple, make-ahead way to start your day with powerful ingredients that fuel your metabolism and keep you satisfied for hours. Let us know how you customize yours!