Easy Blueberry Chia Overnight Jungle Oats



    1/2 cup Jungle oats, (Large Tiger Oat Flakes or Cooking Oats) 2 tablespoon Chia seeds 1 teaspoon Honey or Maple syrup 1 packet Stevia / Sweetener of choice 1/2 cup Blueberries 3/4 cup Low fat milk


1. Mix the sweetener and milk together until sweetener is dissolved 2. Layer your ingredients in the Mason jar (or sealed bowl). 3. Pour over the sweetened milk mixture and drizzle over honey or maple syrup. 4. Leave in the refrigerator overnight and enjoy in the morning!


Tips and substitutions: Sugar and spice and all things nice: • Added sugar should be used sparingly. • This includes normal sugar (white or brown) Honey or Maple syrup. • Sugar intake should be limited to 6 -9 teaspoons of added sugar from all foods and drinks per day. Substitutions: • Low fat milk may be substituted for Non-sweeted Low fat Almond milk, Rice milk or Soya milk depending on your preference or diet choice. • Eggs may be substituted a mixture of ground up flaxseed/chia seeds and water 1 Egg = 1 Tablespoon Flaxseed or Chia seeds + 3 Tablespoons of water Mix together and let sit for a couple of minutes to make your “egg”. The seeds will become swollen and chewy after a couple of minutes. Proceed as directed further with recipe. • Substitute normal sugar if honey or maple sugar is not available. Fats and oils • Choose healthy fats found in sunflower, canola or olive oil, soft tub margarines, unsalted peanut butter, nuts and seeds, avocado and fish.