Oh She Glows Coconut-cardamom Vegan Overnight Oat Parfait With Blueberry Chia Seed Jam Recipes Recipe

Total time: 40 minutes

Keto Friendliness Gauge

Net Carbs are 10% of calories per serving, at 46g per serving. The amount is close to the maximum number of net carbs allowed for the keto diet and much higher than the standard recommendation of 25g Net Carbs. You'll have little flexibility to consume additional foods that contain carbs.

How keto-friendly is Oh She Glows Coconut-cardamom Vegan Overnight Oat Parfait With Blueberry Chia Seed Jam Recipes? The Keto Friendliness Gauge visualizes how much this food conforms to the standard keto diet.

  • Green implies that Net Carbs fall within standard keto diet guidelines.
  • Yellow implies that Net Carbs are a little higher than standard keto diet guidelines.
  • Orange implies that Net Carbs are much higher than standard keto diet guidelines and risks kicking you out of ketosis.
  • Red implies that the amount of Net Carbs fall within the upper limits allowed by the keto diet and there's a high risk of getting kicked out of ketosis.

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Keto & Health Insights for Oh She Glows Coconut-cardamom Vegan Overnight Oat Parfait With Blueberry Chia Seed Jam Recipes Recipe

  • Net Carbs are 10% of calories per serving, at 46g per serving. This food is at the upper limits (extremely risky) of what's considered keto-friendly and much higher than standard net carb guidelines for the keto diet. You risk kicking yourself out of ketosis and there's little flexibility to eat more foods that contain carbs. It's recommended that you track the macros of your daily food consumptions—this makes it easier to avoid overconsumption.
  • This food's %DV (daily value percentage) for sodium is 2%. At 49mg, it's considered low in sodium according to the FDA's standard for %DV (daily value percentage), which considers any food with %DV of less than 5% as low sodium. The organization recommends 2300mg of sodium as the daily limit. High sodium is believed to be associated with health problems such as heart disease, strokes, high blood pressure, and kidney malfunctions. Too much low sodium is also associated with health problems. For most adults, a healthy range for daily maximum sodium consumption is between 1500-2300mg; foods should have 5%-20% DV per serving.

Oh She Glows Coconut-cardamom Vegan Overnight Oat Parfait With Blueberry Chia Seed Jam Recipes Recipe Nutrition Label

Nutrition Facts

Serving Size: 5 servings   ( 303 g )
Amount Per Serving
Calories: 444
Total Fat: 24g
Saturated Fat: 17g
Polyunsaturated Fat: 4g
Monounsaturated Fat: 2g
Trans Fat: 0g
Cholesterol: 0mg
Sodium: 49mg
Total Carbohydrates: 57g
Dietary Fiber: 11g
Sugar: 29g
Protein: 7g
Calcium: 147mg Iron: 5mg
Potassium: 494mg Vitamin A: 4mcg
Vitamin C: 15mg Vitamin D: 0mcg

Ingredients

  • 550g frozen blueberries (about 4 cups + 2 tablespoons)
  • 1/4 cup pure maple syrup, or to taste
  • Dash fine sea salt
  • 3 tablespoons chia seeds
  • 1 teaspoon fresh lemon juice, or more to taste
  • 1 (15-oz) can full-fat coconut milk (yes you can use light, but full-fat is super creamy and delish)
  • 1 cup rolled oats (use gluten-free if necessary)
  • 3 tablespoons chia seeds
  • 1 tablespoon pure maple syrup
  • 1/2 teaspoon ground cardamom , or more to taste
  • 1/4 teaspoon cinnamon, or more to taste
  • 1-2 small ripe pears, diced (for layering)

Instructions

Visit Oh She Glows's website to view the recipe instructions. (Via Edamam)