It's no secret that an apple a day keeps the doctor away, and it turns out that there's some scientific truth to that old adage! Apples are packed with nutrients, including vitamins C and K, potassium, and fiber, which can all contribute to improved overall health and well-being. Plus, they're a great source of antioxidants, which can help to protect against damage from free radicals in the body. One of the key components of apples is their high pectin content. Pectin is a type of soluble fiber that can help to regulate digestion, support a diverse gut microbiome and maintain healthy cholesterol levels. It works by forming a gel-like substance in the gut, which can help to slow down the absorption of food and promote feelings of fullness. [3]

Have you heard of the tiny little seeds that could change your life? Chia seeds may be small, but they are mighty when it comes to scientific health benefits. One of the key components of chia seeds is their impressive omega-3 content. Omega-3 fatty acids are essential for brain function and help reduce inflammation and promote heart health. But that's not all - chia seeds are also high in fiber, which can help to keep you feeling full and satisfied, and they're packed with important minerals like calcium and magnesium. And the best part? Chia seeds are incredibly versatile! You can use them in oats like this recipe, add them to your smoothie, or use them as an egg substitute in baking. [4] [5]

Cinnamon - the ultimate super spice! This popular spice not only adds a delicious flavor to these overnight oats but also has a range of health benefits. For one, cinnamon has been shown to help regulate blood sugar levels, which is great news for anyone with diabetes or just trying to maintain healthy body composition and stable energy levels throughout the day. It's also packed with antioxidants that can help to protect against oxidative stress from damaging free radicals. [6]

Ingredients

(Makes 2 servings)

• 1 cup of rolled oats (do not use steel cut oats)
• 2 cups of oat milk or nut milk
• 1/4 tsp of Himalayan salt
• 2 tsp of chia seeds or 1 tsp flax meal
• 1/2 tsp of cinnamon
• 1 large apple
• 1 tbsp raw honey or maple syrup (or stevia to taste if sugar-free)
• Optional: ½ tsp vanilla extract

Method

• In a jar or Tupperware, combine all of the ingredients except for the apple and stir well.
• Place in the fridge before bed.
• In the morning, finely grate the apple and stir it into the overnight oats.
• You can also add more milk if you'd like a thinner consistency.
• Serve with hemp seeds or chopped nuts like walnuts, pecans, or your favorite nut butter!