When it comes to packing in the nutrients at breakfast time, you can’t get much better than mixing chia seeds with oats. The combined nutrients in chia and oats will get you well on your way to filling up on the daily nutrients needed to give you sustained energy, keep your heart healthy, and keep your digestive system running smoothly.
Breakfast is the most important meal of the day because it boosts your energy, improves your concentration and helps you burn calories throughout the day.
Numerous studies associate breakfast with a good overall health, better memory, lower chances of various health issues, including diabetes, cardiovascular diseases, obesity, high cholesterol, etc.
Breakfast omission can disturb the normal function of your body and increase your food cravings. When you wake up, the level of blood sugar in your body is very low, so you need breakfast in order to replenish it.
If you skip your morning meal, you are more likely to overeat throughout the rest of the day. For that particular reason, we are going to present you an amazing recipe that is not only delicious, but also highly beneficial for your health.
The combination of these ingredients is perfect, especially for your breakfast and it can help you melt the belly fat, burn some calories and regulate the levels of glucose and cholesterol in your blood.
Namely, it contains oats and chia seeds, two powerful ingredients that are great for those who struggle with some of the previously mentioned health issues. Here is how you can benefit from these ingredients:
- have more Omega 3 fatty acids than flax seed (important for heart health)
- they are also rich in antioxidants which are responsible for their anti-inflammatory properties.
- are the richest non-marine whole food source of Omega-3 (better than salmon) Chia seeds are especially beneficial for the cardiovascular system.
- absorb 10 times their weight in water and transform into a gel-like substance–great for athletes for maintaining hydration and helps with weight loss by making you feel full longer
- are as high in protein as quinoa
- one ounce of chia seeds contains anti-oxidant, Vitamin B, 27 percent of phosphorus, 18 percent of calcium, 30 percent of manganese and smaller amounts of potassium and copper.
- help balance blood sugar via the gelling action of the seed and it’s unique combination of soluble and insoluble fiber that slow down your body’s conversion of starches into sugars
- have a neutral taste so they will take on the other flavors in a recipe
- can be eaten whole (unlike flax seed); they don’t have to be ground before adding them to food in order to digest them and benefit from their nutrients
- have a two year shelf life, stored at room temperature (flax seeds quickly become rancid and lose their nutritional value)
According to some studies, this ingredient can help you in treating diabetes, diverticulosis and arthritis.
Rolled Oatmeal (not instant, quick, or steel-cut)
This food contain beta-glucan which is a soluble fiber that can reduce the levels of bad cholesterol. If you consume it on a regular basis, it will improve your cardiovascular health as well.
Oats also contain zinc, magnesium, manganese, iron, thiamin, selenium, phosphorus, etc.
One cup of cooked oatmeal contains 150 calories, 4 grams of fiber and 6 grams of protein. That is why it is an ideal food for an easy to make and balanced breakfast.
These recipes are all highly nutritious, and some can be made in advance, so you can easily grab a quick breakfast bowl of oats and chia as you run out the door!
OATS AND CHIA SEEDS
Image credit: I love Positive World
These are the ingredients needed for this recipe:
- 1 cup of oats
- 2 cups of water
- 2 tablespoons of honey
- A pinch of salt
- 4 tablespoons of chia seeds
- 1 teaspoon of cinnamon
Pour the water into a pot and add vanilla and cinnamon. When the liquid start to boil, lower the heat and then add the oats.
Let it boil for about 5 minutes and remove the pot from fire. Leave it covered for about 5 more minutes and then stir it.
While it is still hot, add the chia seeds, salt and honey.
BANANA AND PORRIDGE
Image credit: Dummies.com
2 cups 1 percent milk or water
1 cup oatmeal
2 tsp of chia seeds
Salt to taste
2 ripe bananas, finely sliced
1/2 teaspoon ground cinnamon
2 tablespoons desiccated coconut
2 tablespoons honey
In a medium saucepan, bring the milk or water to a boil.
Sprinkle in the oatmeal, stirring constantly to prevent any lumps from forming.
When the porridge is bubbling, turn the heat down for the remainder of the cooking time and add the salt.
Simmer for 25 minutes, stirring occasionally to give you a smooth creamy porridge.
Let cook for approx 7 minutes. Add more water or milk if the mixture is looking to thick or undercooked
Take the porridge off the heat, and stir the chia seeds evenly throughout the mixture.
Pour into bowl and add chopped banana, a drizzle of honey and a good sprinkling of cinnamon.
Per serving: Calories 443 (From Fat 111); Fat 12g (Saturated 6g); Cholesterol 20mg; Sodium 415mg; Carbohydrate 71g (Dietary Fiber 9g); Protein 34g.
Overnight, No-Cook Refrigerator Oatmeal
A healthy breakfast made in mason jars in six different flavors!
Image credit: The Yummy Life
This easy, no-cook “summer porridge” has make-ahead convenience and is packed with nutrition to get your day off to a healthy start. Make it in individual mason jars for a perfect serving size and an easy grab-and-go breakfast straight from the fridge (it’s eaten cold). Take it along to work or anywhere. Great to serve on a breakfast or brunch buffet. High in protein, calcium & fiber; low in fat & sugar.
Apparently this kind of cold yogurt & oatmeal mixture has been around for awhile. Learning about refrigerator oatmeal is exciting because it offers a way to enjoy oatmeal year round. The refrigerator oatmeal, yogurt oats, and summer porridge are all names for the same thing. Whatever you call it, this stuff is delicious!
Step-by-step photos for making
First, I’ll show you the basic procedure for making refrigerator oatmeal.
THE BASIC PROCEDURE
Step 1. Assemble these ingredients & supplies:
- old fashioned rolled oats (not instant, quick, or steel-cut)
- Greek yogurt (regular yogurt is thinner; if you use it, you’ll need to reduce the amount of milk); read my post for easy instructions for straining regular yogurt to make Greek yogurt.
- milk (I used skim, but any kind will work)
- chia seeds; I bought mine at Whole Foods; also available on Amazon
- half pint (1 cup) mason jars, find them at Walmart and grocery stores; also available on Amazon
Specific amounts of ingredients are listed with the individual recipes for each of the 6 varieties of flavored refrigerator oatmeal ; they are further down in this post. Click on the big teal bar below each flavor and that links to the recipe with detailed ingredients and instructions.
Step 2. Add oats, milk, yogurt, and chia seeds to jar, along with desired sweeteners or flavors (see options below).
Step 3. Put a lid on the jar and shake to combine. I use white plastic jar lids sized to fit canning jars–they last longer than the metal tops and rims that come with the jars, and they are easier to screw on and off; some Walmarts carry them, and they’re available on Amazon.
- view on Amazon: white plastic jar lids
Step 4. Add fruit and stir gently until combined.
Step 5. Place in fridge overnight and up to 2 days; maybe longer depending on the type and ripeness of the fruit. The non-banana varieties have been good after 4 days for me.
During the overnight soak, the oats and chia seeds absorb the liquid and soften. They have a great eating texture by the next day.
FAQs by the The Yummy Life:
The most frequently asked questions here.
Can these jars of oatmeal be frozen? Yes, these freeze well. Prepare it in the jars as directed in the recipe, put on the lid, and freeze it. Be careful not to overfill the jars; 3/4 inch of space is needed at the top of the jar to allow for expansion when frozen (and avoid exploding jars!). Move frozen jars from the freezer to the fridge the night before, and your oatmeal should be thawed and ready to eat for breakfast. I’ve frozen them for up to a month. You may be able to freeze them longer than that, but I haven’t personally tested it.
Can you heat them? Yes. Although the recipe is designed to be eaten cold, if you prefer, you can heat these jars of oatmeal. Remove the lid from the jar and heat in microwave for approx. 1 minute (assuming they aren’t frozen) to take the chill off and warm it slightly. Microwave longer, if you prefer it hotter. Microwaves and heating times required may vary.
Do I have to make these in mason jars? No. You can use any container you like that holds at least 1 cup. Half pint (one cup) mason jars or containers are the perfect size to hold one full recipe (1 serving) and are convenient for a quick, grab-and-go breakfast or snack. Yummy readers have also recommended these plastic freezer jars and drinking glasses that come with lids. (View on Amazon: plastic freezer jars and 14 oz. glasses with lids)
Is this the same thing as muesli? Yes. I’ve heard from a number of readers from around the world who say this cold, soaked oatmeal is known by a variety of names: muesli, Beechers muesli, Birchermüesli, summer porridge, yogurt oats, and most likely more!
Can I make substitutions in the recipes? Sure, feel free to experiment. Although I haven’t personally tested these, here are some suggestions of Yummy readers:
- substitute ground flax seeds for the chia seeds
- omit the chia seeds ( you may need to reduce the liquid a bit, since they absorb liquid as they soak)
- substitute regular plain or flavored yogurt or non-dairy yogurt (soy, coconut, rice) for Greek yogurt
- omit the yogurt (you may need to experiment with the amount of oats and liquid to achieve a consistency you like)
- substitute other liquids for the skim milk: coconut milk, almond milk, soy milk, rice milk, juice, etc. (this may change the flavor, but it can still be good with these substitutions–taste and make necessary adjustments to get it to your liking)
- substitute agave syrup for honey, or any sweetener you prefer
- substitute fruits (use fresh, frozen, dried, or canned); swap out different fruit flavors to create your own favorite variety
- Substitute quick, instant oats or steel-cut for rolled oats. The instant oats aren’t quite as nutritious, but they’ll still work just fine. Steel cut oats are much harder and don’t soften as much when soaked, so the resulting texture is nuttier and chewier. Some have left comments indicating that they can use steel cut oats if they’re pre-cooked, or if only a small quantity of raw steel-cut oats are mixed into the rolled oats.
Hope you enjoy these new flavors. Please leave a comment if you have additional tips or flavor combos to recommend. I love hearing from you.