So....Life has been kind of rough lately. It's also been kind of exciting. I have to tell you, I'm exhausted. I'm in mourning for my dog Stanley, but at the same time, I have a new book to promote. I'm experiencing two of life's extremes at the same time, while still trying to hold down my day job and take care of my husband and remaining dog. Why does everything have to happen at the same time? In addition to everything else, last week just happened to be the week that I had a pelvic MRI and then a mammogram three days later. I declared it "the week of making sure I don't have cancer." Fortunately, things have calmed down and it's all good news on the health front. I'm still missing my little pug though....
Let's talk about something a little less serious. Something more fun: Food! Blueberries are in season. I know because I went to the store and they had these ginormous cartons of blueberries on sale for only $5. So I bought one, of course. That left me wondering what to do with all of these wonderful fresh blueberries.
My husband and I both like to eat blueberries with our oatmeal in the morning, but I decided to try something a little different: making a blueberry sauce to top our oatmeal. Since the weather turned hot, I've been eating cool and refreshing overnight oats for breakfast. When I topped it with some blueberry sauce, I was blown away. It was like eating dessert for breakfast!
Let me tell you, I am hooked on this recipe. Hooked. It is so delicious and refreshing for summer. It has fiber and protein to fill me up and keep me going all morning. It has probiotics from the kefir (which is also 99% lactose-free). It only takes about 10 minutes to make the night before.
Just combine the blueberries, maple syrup and lemon juice in a small saucepan.
Simmer until the blueberries burst. And then simmer some more. Cover the sauce and refrigerate overnight.
Combine all of the overnight oat ingredients and let those sit overnight in the refrigerator as well. Top each serving with half of the blueberry sauce and eat up.
As for FODMAPs, oats do contain moderate amounts, so I created a version that reduces the amount of oats and replaces them with chia seeds. According to the Monash app, 1/4 cup of oats is considered low in FODMAPs. Consult with this page from ibsfree.net for appropriate low-FODMAP protein powders: FODMAPs and Protein Powders. Personally, I use Bob's Red Mill Soy Protein Powder and find it quite tolerable since it contains zero carbs and sugars.
Do you have a favorite protein powder? I'd love to know what you have found tolerable!
Be sure to try my other overnight oat recipes:
Cocoa Banana Overnight Oats
Vegan Cookie Dough Overnight Oats
Peanut Butter Overnight Quinoa and Oats from my cookbook!
Blueberry Cobbler Overnight Oats + Protein
1/2 cup blueberries
1 tablespoon pure maple syrup
1 teaspoon lemon juice
1 cup rolled oats
1/4 cup plain, unsweetened protein powder
1/2 teaspoon ground cinnamon
1/8 teaspoon ground nutmeg
1/8 teaspoon salt
2/3 cup unsweetened vanilla almond milk
1/2 cup plain, low-fat kefir (I like Lifeway)
1 tablespoon pure maple syrup
- To make the blueberry sauce, combine the blueberries, 1 tablespoon maple syrup and lemon juice in a small saucepan over medium heat. Bring to a simmer and cook until blueberries burst. Continue to simmer over medium heat for 2 more minutes. Cool to room temperature. Cover and refrigerate overnight.
- To make the oats, combine the oats, protein powder, cinnamon, nutmeg and salt. Stir in the almond milk, kefir and 1 tablespoon maple syrup. Cover and refrigerate overnight.
- This recipe makes two servings, so top each serving of the oat mixture with half of the blueberry sauce the next morning. Enjoy an indulgent, but healthy and filling breakfast!
*For Low-FODMAP: Reduce oats to 1/2 cup, add 2 tablespoons ground chia seeds, reduce almond milk to 1/2 cup. Make sure protein powder is low-FODMAP (see this link). If kefir is not tolerated, replace with more unsweetened vanilla almond milk.
Inspired by these recipes: Coconut Oatmeal with Blueberry Compote from Supergolden Bakes and
Cookie Dough Overnight Oats from Pop Sugar.