Pumpkin spice flavored foods and drinks are all the craze these days!! Now make your own pumpkin spice overnight oats with this super simple recipe which you can meal prep in less than 10 minutes. Make it the night before and grab it from the refrigerator in the morning before leaving the house to eat on the go or use as a snack during the day.
Eating flax and pumpkin seeds
I’ve been eating these two ingredients more lately, so I’ve been trying to find different ways to work them into my foods. The pumpkin seeds are easily added to yogurt, salads or even overnight oats like this recipe for pumpkin spice overnight oats. I usually add flax to smoothies but have now started including them in my overnight oats recipes as well.
Both of these ingredients add some health benefits through their nutrition but I also find they add some flavor and texture which I like as well. The pumpkin seeds add a crunchy texture and can be eaten raw or toasted. The flax doesn’t have a lot of flavor but helps to thicken up the overnight oats and in smoothies it is easily mixed into the smoothie without feeling too grainy.
Health benefits of flax
There are quite a few reasons it’s a good idea to include flax in your diet. Here a few of my favorite health benefits of flax.
- High in omega-3 fatty acids and may be the BEST source of this fatty acid for vegans who don’t eat fish. They particularly contain ALA (alpha-linolenic acid), the plant-based version of omega-3 fats. This plant-based fatty acid has been shown to be good for the heart and reduce the risk of stroke.
- Flax is a rich source of soluble and insoluble fiber. The insoluble fiber promotes healthy digestion and keeps everything running smoothly. The soluble fiber works to reduce cholesterol and stabilize blood sugar since it slows down digestion a bit.
NOTE: If you are new to eating flax, I recommend starting with adding small amounts to your diet and increase the amount you eat over time. Adding flax in this way helps to decrease any digestive side effects such as gas and bloating you may experience by suddenly adding fiber in large amounts into your system.
- Flax contains high quality protein.
- Adding flax seeds to your diet may have a long term effect on lowering blood pressure.
- Flax seeds along with pumpkin seeds, sesame seeds and sunflower seeds may work to balance hormones for perimenopausal and menopausal women. Science has yet to back up this claim of seed cycling, but since these all have health benefits, I feel like it can’t hurt to try it out. The idea is that you use these seeds in a cycle along with your period cycle to help ease some of the symptoms experienced during menopause and perimenopause such as hot flashes, hormone metabolism and vaginal dryness.
Health benefits of pumpkin seeds
They add color and crunch to salads and also in breakfast recipes such as this recipe for pumpkin spice overnight oats. In addition, pumpkin seeds have some important health benefits as well.
- Great source of antioxidants from carotenoid and vitamin E which is great for reducing inflammation in the body.
- Reduce the risk of breast cancer. Scientific studies show eating pumpkin seeds may reduce the risk of breast cancer in postmenopausal women. Plus, they may also help aid in the prevention and treating of breast cancer.
- Contain high amounts of magnesium, a nutrient often a deficiency for a large amount of Americans. This nutrient is necessary to perform over 600 different chemical reactions in your body!!
- Eating more pumpkin seeds may help improve your sleep. WOO-HOO!! My #1 issue to date is getting good quality sleep. Pumpkin seeds contain tryptophan, zinc and magnesium, nutrients that all may affect the quality of your sleep.
Pumpkin spice overnight oats with flax, pepitas and cranberries
- 2/3 cup quick oats dry
- 2 T flax meal
- 1 T shredded coconut
- ½ tsp pumpkin pie spice
- 1 1/2 cup soy or almond milk
- 2 T dried cranberries
- 1 T pumpkin seeds
- Combine oats, flax, coconut and pumpkin pie spice with milk in a container(s) or jar(s) and shake until well combined.
- When ready to eat, stir well and top with cranberries and pumpkin seeds.
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