Lemon poppyseed overnight oats

Ingredients

Serves: 1

• ¾ cup (175 mL) 0% plain Greek yogurt
• ⅓ cup (80 mL) large-flake oats (old-fashioned oats)
• ¼ cup (60 mL) 1% milk or plain kefir
• 2 tsp (10 mL) lemon zest
• 1 tsp (5 mL) poppyseeds
• ½ cup (125 mL) fresh or frozen blueberries, divided

Instructions

1. Mix yogurt, oats, milk, zest and poppyseeds in a portable container or mason jar with a lid. Stir in half of the blueberries. Cover and place in the fridge overnight.
2. Stir and top with remaining blueberries before eating.

• Cooking know-how: A microplane grater helps to remove the zest without the bitter pith (the white inner part close to the pulpy interior).
• Alternative: If you find this dish too tart, feel free to add 1 tsp (5 mL) maple syrup or honey or a non-nutritive sweetener if preferred.
• Substitution: Plant-based yogurt or milk can be substituted for regular dairy. Soy milk has the most similar protein content to regular milk. If you are gluten free, look for gluten-free oats.
• Nutrition know-how: The combination of fibre and carbohydrates from the oats and blueberries, and protein from the yogurt and milk create a balanced combination to increase satisfaction and satiety (feeling full), as well as to manage blood sugar.
• Good for your gut: Kefir is a fermented milk product that contains millions of live healthy bacteria to help feed your gut. Fermented foods can have health benefits for your digestion and regularity, help boost your immune system and reduce inflammation.