By Sue Bedford (MSc Nutritional Therapy)
With these lovely colourful overnight oats, you can get a nutritious start to your day. Raspberries are an excellent fertility food. They have one of the lowest GL (Glycemic Load) of any fruit, which means their sugar is processed slowly by the body and thus help to maintain blood sugar balance. Vitamin C, vitamin E, magnesium, folate, omega-3 fatty acids, and potassium are all abundant in this fruit.
Healthy unsaturated fats, protein, dietary fibres, disease-fighting phytochemicals, vitamins, and minerals can all be found in oats. They’re a good source of slow-release carbs (which make you feel fuller for longer) and beta glucan, a prebiotic soluble fibre that’s good for gut and heart health by reducing “LDL” cholesterol.
Matcha adds a lovely colour and taste to these overnight oats and also contains special types of plant flavonols called Catechins, of which the most abundant is Epigallocatechin Gallate (EGCG). Catechins contain antioxidants – recent research has shown that one cup of matcha has 100 times the antioxidants compared to green tea (and green has about double the levels found in black tea). The powerful Catechins provided by Matcha reduces the production of free radicals and, as a result, helps to protect the DNA of our cells, including that of the egg and sperm cells (anti-ageing).
Matcha Overnight Oats
50 g oats
150g of natural live yoghurt
2 tsp chia seeds
1 tsp matcha powder
120g fresh raspberries (frozen are fine too)
150g Milk of your choice
Tbsp of runny honey
To make:
Add the oats, chia seeds, matcha powder, yoghurt, berries and milk to a nice bowl or glass. Using a spoon mix all of the ingredients together. Cover and refrigerate for at least 3 hours or overnight. Remove and top with more fresh raspberries and drizzle with honey. Enjoy!
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