Warming Chai-Spiced Overnight Oats
As the weather cools, our bodies naturally crave warming, grounding foods that support digestion, circulation, and overall vitality. In traditional Chinese medicine (TCM) and Ayurveda (traditional Indian medicine), foods and spices are classified by their energetic properties. Cold, raw foods can dampen digestion, while warming foods help stoke the digestive fire (or "Agni" in Ayurveda) for better nutrient absorption and gut health.
This Chai-Spiced Overnight Oats recipe combines nourishing oats, gut-friendly spices, and healthy fats to create a balanced, comforting breakfast.
How This Recipe Supports Your Health
Oats are rich in soluble fiber (beta-glucans), which feed beneficial gut bacteria and promote smooth digestion.
Chia seeds provide prebiotic fiber, supporting a healthy gut microbiome and regular bowel movements.
Ghee contains butyrate, a short-chain fatty acid that supports gut lining integrity.
Cardamom & ginger help stimulate digestive enzymes and blood flow.
Cinnamon promotes circulation and helps regulate blood sugar, helping to reduce energy crashes.
Recipe
Ingredients (Serves 1)
½ cup rolled oats
½ cup milk of choice (adjust for desired consistency)
1 tbsp chia seeds
1 tsp ghee
1 tsp maple syrup or honey (optional)
½ tsp cinnamon
¼ tsp ginger powder
¼ tsp cardamom
Pinch of nutmeg
½ tsp vanilla extract (optional)
Optional toppings: Nuts, seeds, stewed apples, or yogurt
Instructions
In a bowl or jar, combine oats, milk, chia seeds, ghee, spices, vanilla extract, and sweetener (if using).
Stir well, cover, and refrigerate overnight.
In the morning, gently warm it up on the stovetop.
Top with your favorite nuts, seeds, or fruit (I added stewed apples from my last blog post)
