On Oatmeal and Chia
This week I’ve been all over “overnight oats” made with chia seeds – a breakfast food phenomenon that’s been sweeping the web – hitting foodie blogs and pinterest like a tropical storm. My verdict: Not bad…convenient, healthy, and tasty makes for a win in my book.
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Here’s what you’ll need:
- 1/4 cup old fashioned quick cook steel-cut oats
- 1/2 cup sweetened almond milk
- 1/2 Tbsp. chia seeds
- 1/2 Tbsp. agave nectar
- 1/3 cup diced fruit of your choice
Pour all ingredients into a jar with a lid, shake well, and store in the fridge overnight. In the morning you can add pecans, sliced almonds, or granola to it if you wish. Then dig in!
Here’s what I love about it:
- It takes all of 3 minutes to make the night before. In the morning, you have a ready made breakfast. Grab and go. You can even throw it in your bag and eat it as you walk to work or sit at your desk, if you’re rushed in the a.m.
- It’s served cold, which is perfect for summer breakfasts. You may love oatmeal, but who wants to eat hot oatmeal when it’s 97 degrees out?
- It’s served in a jar, which is just adorable. I love jars for serving food and drinks!
- The flavor possibilities are endless. You can mix and match any variety of fruit, fresh or dried, or nuts, granola, extracts, etc. as you can imagine.
- It’s healthy.
- Oats are healthy as is, but raw oats are fantastic at lowering cholesterol.
- Almond milk (I use Almond Breeze) has less calories, fat and sugar than cow’s milk, but 50% more calcium, plus more protein, fiber and minerals. Also, it’s great for people who are lactose intolerant or soy or gluten free.
- Chia seeds (apparently the same used to make Chia Pets) aid in weight loss because they take on the flavor of whatever they are paired with, can be used as a substitute for butter and oil in baking, are packed with fiber, and form a gel coating when exposed to liquid that expands the seed to 10x their original size, keeping you hydrated and feeling fuller longer. They also help balance blood sugar (great for diabetics), have lots of protein for energy, and contain calcium, potassium, healthy omega-3 oils, and anti-oxidants. We found them for $10 for a 1 lb. bag, but it lasts a long time when you’re only using it by the tablespoon full. Search the web for recipes that include chia seeds. I can’t wait to try them as a butter or oil substitute the next time I bake – I’m thinking of using them in a lemon blueberry loaf or pie this weekend after I go blueberry picking. :-)
- Agave nectar is a natural sweetener that is supposed to be better for you than adding pure sugar. You can use brown sugar, honey, or an artificial sweetener powder, but I find agave nectar provides sweetness without an aftertaste.
- Fruit is tasty, healthy, and the good stuff is readily available in the summer when it’s in season.
- Approximately 5 weight watcher points per one-jar serving, if you follow that system.
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Monday morning I added raspberries, sliced almonds, and a few drops of vanilla extract. Tuesday morning I used strawberries and mangoes (which was delicious!). Other combinations I’m hoping to try this summer are dried cherries or dried cranberries with green apple pieces and a sprinkle of cinnamon, blackberries with a touch of sugar-free maple syrup, peaches and strawberries, blueberries with banana and pistachios, and mangoes with almond extract and shredded coconut. Between nuts, fruits, granola, and extracts, you can have a different one every day for a whole month or more! The web has a million more recipes and combinations – including cocoa, mocha, carrot cake, and peanut butter for those with an early morning sweet tooth.
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Be sure to let me know if you try it! :-) You’re welcome.
Have a happy hump day!
