Keywords: vegetarian, vegan, anti-inflammatory, diabetes, cardiovascular disease, high fiber, fruit, sweet, healthy, breakfast, customizable, quick, no cook, dairy-free
Serves: 1
Prep Time: 10 minutes
Total Time: 2 hours or overnight
Equipment: bowl with cover (like a jar or Pyrex container), fork or whisk, measuring spoons and cups
Ingredients:
- 2 tablespoons chia seeds
- 2 tablespoons rolled oats (not steel cut)
- 1 tablespoon hemp seeds (optional)
- 3/4 cup liquid of choice (milk, water, soy milk, almond milk, coconut milk, flax milk, oat milk)
- 1 teaspoon of optional flavorings (cinnamon, ginger, turmeric, cardamom, cocoa powder, bee pollen, vanilla extract)
- ½ cup fruit of choice (sliced banana, blueberries, blackberries, raspberries, diced mango, diced pineapple, sliced kiwi, diced apple, diced pear, diced peach, pitted cherries, etc.)
- 2 tablespoons toppings of choice (peanut butter, almond butter, Greek yogurt, chopped walnuts, cacao nibs, chopped almonds, goji berries, raisins, unsweetened dried cranberries, dates, shredded unsweetened coconut)
Directions:
- In a small bowl, stir the chia, oats, optional hemp seeds, liquid, and optional flavorings with a fork or whisk until well-combined. Cover and refrigerate for at least 2 hours or overnight.
- When ready, top with fruit and toppings of choice.
Variations:
- Experiment with your favorite flavor combinations.
- Add a serving of protein powder and stir well to combine before refrigerating for extra protein.
Notes:
- Multiply the recipe to make a large batch and divide it into jars for breakfast on-the-go!
Nutrition Notes:
- Oats are a great source of soluble fiber called beta glucan, which has been shown to reduce cholesterol, stabilize blood sugar, and decrease inflammation. Chia seeds are a great source of plant-based protein, fiber, and heart-healthy omega-3 fats. The mix of fiber, protein, and healthy fats in this breakfast helps keep you satisfied and avoid a mid-morning dip in blood sugar.
Savings Tip:
- Buy everything in bulk to reduce costs and use some of the less expensive suggestions such as banana, cinnamon, peanut butter, and raisins.
Nutrition Facts:
| Serving Size | 1 |
| Energy (kcal) | 417 |
| Fat (g) | 26 |
| Saturated (g) | 4 |
| Cholesterol (mg) | 0 |
| Sodium (mg) | 69 |
| Carbs (g) | 33 |
| Sugars (g) | 4 |
| Added Sugars (g) | 0 |
| Fiber (g) | 18 |
| Protein (g) | 19 |
| Vitamin D (IU) | 90 |
| Calcium (mg) | 417 |
| Iron (mg) | 7 |
| Potassium (mg) | 727 |