Overnight Oats with Psyllium

High-fibre prep-ahead breakfast — DASH-friendly, serves 1, about 5 minutes prep

Ingredients

Fresh

• ¼ cup 0% fat Greek yoghurt
• ½ cup berries (raspberries, blueberries, or blackberries)
• 3 walnut halves, freshly crushed (topping)

Storecupboard

• ½ cup rolled oats
• ½ cup unsweetened oat milk + 3 tbsp extra
• 1 tbsp chia seeds
• 1 tsp psyllium husk
• 1 tsp maple syrup
• 1 tsp ground cinnamon (Ceylon preferred)
• ⅛ cup seed and fruit mix (sunflower, pumpkin, pecan, crystallised pineapple)

Method

1. Combine oats, both portions of oat milk, yoghurt, chia seeds, psyllium husk, maple syrup, and cinnamon in a jar.
2. Stir well. Wait 2-3 minutes, then stir again to break up any psyllium clumps.
3. Cover and refrigerate overnight (minimum 6 hours).
4. In the morning, stir. If too thick, add a splash more oat milk.
5. Top with the seed mix, berries, and freshly crushed walnut halves before eating.

Variations

• Swap maple syrup for honey
• Rotate berries by season
• Add ½ tsp vanilla essence to the base
• Sliced banana instead of (or alongside) berries

DASH Notes

• Oats provide beta-glucan, which has FDA-approved health claims for lowering LDL cholesterol
• Psyllium husk binds bile acids in the gut, forcing the liver to pull cholesterol from blood
• Chia seeds add omega-3 ALA, mucilage fibre, and complete the soluble-fibre stack
• Greek yoghurt provides protein for satiety; freshly crushed walnuts add cardiovascular omega-3s
• Cinnamon supports blood sugar regulation; Ceylon variety preferred for daily use due to lower coumarin

Notes

• Drink water alongside — psyllium needs adequate fluid to work properly
• Medication timing — space psyllium 1-2 hours from any oral medications, as it can affect absorption
• Crush walnuts fresh — the oils oxidise once exposed to air; store unbroken halves in the fridge

Breakfast — approximately 480 calories, ~17g protein, ~18g fibre