Vegan Overnight Oats Recipe with Blueberries—A PFAs Detox Hack

This delicious vegan overnight oats recipe is designed to not only be nutritious—it helps offset the body’s burden of toxic PFAs.

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If you’re looking for a breakfast that’s convenient, gut-friendly, and can help rid your body of PFAs, you’ve come to the right spot. This overnight oats recipe with organic blueberries was created with exactly that in mind.

Studies show that certain foods—think fiber, beta glucans, and particular antioxidants—can boost the body’s detox pathways against PFAS (per- and polyfluoroalkyl substances), a group of man-made chemicals called ‘forever chemicals’ because they don’t break down easily in the environment or the body.

They’re so ubiquitous now that everyone—literally everyone—has them. 🙁

The good news is foods like beta-glucans in oats and the anthocyanins in blueberries can help lighten the load. They also taste great and boost overall health. 😋 🌱

Vegan Overnight Oats Recipe

A healthy breakfast is all about ingredients, and this delicious overnight oats recipe stacks the very best. Take oats, for instance, which studies show can help offset PFAs, and blueberries . . . well, we all know how healthy blueberries are.

But in case you haven’t heard—(you can read up on blueberries here)—studies show their anthocyanins can help offset PFAs. One study found that “Anthocyanin exposure provided protective effects against PFOS toxicity.” Another notes that anthocyanins offset PFOA induced toxicity via protective antioxidants and enzymes.

You can also check out the top vegan food sources of beta-glucans, which not only help reduce PFAs, but can help you lose weight. In fact drugs like Ozempic synthetically mimic their effects.

Here’s what you’ll need (full recipe below):

Equipment

• Glass jars. (or airtight containers 12-16 Oz.)
• Saucepan.
• Colander.
• Mixing bowl.
• Knife set.
• Flatware/cutlery.
• Cutting board.
• Crockery.
• Measuring cups.
• Measuring spoons

Ingredients

• 3/4 cup quinoa.
• 1 cup rolled oats.
• 1 tsp chia seeds.
• 1 cup plant milk.
• 1 cup blueberries.
• 1/2 cup walnuts.
• 1 tsp pink salt.
• 1/2 tsp vanilla extract.
• 1 tsp stevia.
• 1 1/2 tsp pumpkin pie spice.
• 1/4 cup dried fruit.
• 2 tbsp date syrup.

Vegan Gluten-Free Overnight Oats

Overnight oats are even more delicious—and nutritious—when you add superfoods and other toppings.

Think cacao nibs, coconut, walnuts, seeds, date syrup, vegan whip, nut butters, on and on. 😋

Here’s a superfood list:

Superfoods & Nutrient Boosters

• Maca powder – Supports energy and hormone balance.
• Spirulina powder – Provides protein, iron, and antioxidants.
• Amla powder – A powerful source of vitamin C and antioxidants.
• Matcha green tea powder – A major powerhouse for health and longevity.
• Moringa – Packed with vitamins, minerals, and plant-based protein.
• Wheatgrass Powder – Packed with about everything.
• Broccoli Powder – Powerhouse sulforaphane and more.
• Creatine Powder – Boosts exercise, cognition, muscle, and more.
• Green Powder – Concentrated green power.
• Mushroom Powder – Major energy booster & nootropic.
• Turmeric Powder – Top anti-inflammatory & superfood.
• Beet Powder – Excellent source of nitrates and more.
• Barley Grass Powder – Complete protein, enzymes, antioxidants, and more.
• Blueberry Powder – Antioxidants, anthocyanins, polyphenols.
• Chia Seeds – Complete plant-based protein and more.
• Hemp seeds – High in protein, omega-3s, and fiber.
• Pumpkin seeds – Great for magnesium, zinc, and protein.
• Sunflower seeds – Rich in vitamin E and healthy fats.’

Adding chia seeds also boosts nutrients. They’re a complete plant protein with all nine essential amino acids and more.

I also rock raisins, prunes, dates, apricots, cherries, cranberries, and other dried fruits. This recipe packs blueberries because they’re stacked anthocyanins. They’re also one of the healthiest fruits.   

Instructions

• Prep toppings, cut nuts and blueberries, mix in a bowl and set aside.
• Assemble the oats, quinoa, chia, plant milk, and other ingredients in mason jars or a container and stir well.
• Add toppings, seal, and refrigerate overnight (at least six hours). Enjoy chilled in the morning or heat up.

Another great ingredient in overnight oats is flaxseed. It offers stellar benefits such as lignans, omega-3 fatty acids, and both kinds of fiber—soluble and insoluble.

And by the way, fiber is another ingredient that helps offset PFAs. A clinical trial published in the journal Environmental Health found “some reductions of PFAs concentrations in people taking dietary fiber supplements for 4 weeks.”

Another by Science Direct notes that “dietary fiber increases the gastrointestinal excretion of PFOA, PFOS, and PFNA.”

In addition, this report says that “For all three PFAS examined, higher intake of dietary fiber was associated with lower PFAS concentrations in serum.”

Read up on fiber with this high-fiber food list. Check out these 15 strategies for detoxing PFAs.

Overnight Oats Topping Ideas  

• Cacao nibs.   
• Carob chips.
• Mixed seeds.
• Mixed nuts.
• Dried fruits.
• Coconut.
• Berries.
• Maple syrup.
• Nut butters.
• Agave syrup.
• Vegan whipped topping.
• Fruit powders.
• Blackstrap molasses.
• Vegan butter.
• Pumpkin pie spices.
• Chutney.
• Jam.
• Vegan yogurt.

Another option if you want warmed oats ready to go in the morning is using a slow cooker. I’ve been doing that for decades and I’m definitely a fan. 🥣

Bon appetite! 😋 🌱

Keep Reading (and cooking!)

15 Ways to Detox PFAs From Your Body

Himalayan Tartary Buckwheat Porridge 

High Protein Quinoa Breakfast Cereal

Vegan Breakfast Ideas

Homemade Vegan Granola Recipe

Himalayan Tartary Buckwheat Pancakes