Chia Overnight Oats

 

I love oats as they are so easy to prepare and are a really versatile food. They are a great breakfast option and can be eaten warm as porridge or cold when soaked over night. Oats are also be a great way to bulk up smoothies.

Oats are an excellent source of complex carbohydrate and dietary fibre, including the soluble fibre beta-glucan. Being a soluble fibre, beta-glucan slows down food transit in the intestines. This means that it takes longer for the body to digest food. Slower digestion means the body does not absorb sugar as quickly, reducing the likelihood of blood sugar spikes and helping keep blood sugar levels stable. Beta-glucan is indigestible, so it goes through the whole digestive tract where it is broken down and fermented by colon bacteria. As it travels through, it may also bind with excess cholesterol which in turn may assist with improving cholesterol levels.

The addition of chai seeds to overnight oats give a good source of plant-based omega 3. these healthy fats are great for skin and digestive health and also help to keep you feeling fuller for longer.

This chia oat recipe can be prepared either hot (cooked) or cold (soaked over night). Sometimes I like to cook up a big batch of this recipe, eat some warm and store the rest in air tight jars from breakfast over the next few days.

You can also get creative with the flavour combinations. I love using cinnamon and a little bit of honey or for a chocolate fix, raw cacao. Pureed berries are also a great way to add some flavour!

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Makes 4 serves

Ingredients

  • 2 cups of rolled oats

  • 1 cup chia seeds

  • 4 cups almond milk

  • 2 tsp ground cinnamon

  • 1 tbsp raw honey

  • 1 tsp vanilla extract

Topping Options

  • Fresh or frozen berries

  • Coconut flakes

  • Peanut butter

  • Sliced peach

  • Stewed apple or peach

  • Nuts & seeds

  • Coconut yoghurt

  • Rawnola (recipe in my ebook)

Directions

  1. Combine all ingredients in a large mixing bowl.

    *Alternatively - Add all ingredients to a pot and heat over medium-low heat. Cook for 10-15 mins or until desired consistency is achieved.

  2. Divide into four air-tight jars or containers and pop in the fridge.

  3. Serve with your choice of toppings.

Nutrition Facts

  • Good source of complex carbs and soluble fibre

  • Chia seeds provide plant-based omega 3’s

  • Beta-glucan may help balance blood sugar levels and feed beneficial colonic bacteria.

#wholesfoods #plantbased #dairyfree #overnightoats #chiaseeds

RecipesEmilee Costelloovernight oats, chia seeds, wholefoods, plantbased, dairyfree