chia & oat bliss breakfast bowl

28th June 2014

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I love this fresh green.

 Rainy days after many sunny, warm ones.

I love that there is no school, no rushed mornings.

I love this berry-filled brunch enjoyed together in the garden.

I love the splashes of sun surprises in cloudy days, the wet ground and the smell of pine and eucalyptus in the air.

So much beauty.

Daily walks and adventures.

Brightly lit nights.

A moon that is almost full.4V7A1462_1980x1297P1080849P1080721

This is a simple, satisfying and very delicious breakfast.  It can be ready in less than fifteen minutes if you soaked the chia and oats the previous night ready for fruit the next morning.  The chia seeds are expensive but a little goes a long way.

Chia seeds contain high amounts of complete protein and omega-3 fats, antioxidants, excellent-quality fibre and great levels of calcium, iron, potassium and zinc.  They have a wonderful binding quality when in contact with liquid and because of this gel like consistency it acts as a binder in your digestive tract which helps regulate your bowels and improves digestion.

Oats are a wonderful source of protein, high in folate, vitamin E, iron, magnesium and zinc.  Oats are the only grain that contain both soluble and insoluble fiber.  This helps moderate blood sugar levels, has been shown to fight heart disease and lower cholesterol.  They are also known for their cleansing properties.  By soaking the oats it increases their digestibility, enabling the nutrients to be better absorbed by your body.

chia & oat bliss breakfast bowl
Serves 3
There are so many ways of serving this.  Sometimes if I am short of time and short on a variety of fruit I mash a very ripe banana in the bottom of a bowl, sprinkle a  few nuts and seeds, and then layer in the chia mixture with a drizzling of honey.  For a quick dessert a chocolate & hazelnut version sounds delicious by adding cocoa powder to the chia mixture drizzling with maple syrup, sprinkling on cacao nibs and coarsely chopped toasted hazelnuts.

ingredients :

½ cup of oats or any other whole, rolled grain

1½ cup nut milk (I like to use hemp or almond)

drop of freshly squeezed lemon juice

4 Tbsp chia seeds

2 Tbsp each soaked overnight sunflower, pumpkin seeds and goji berries

2 Tbsp ground flax seeds

Serve with a mixture of the following:

yoghurt or nut milk of choice

1 mango, 1 apple, 1 banana, finely chopped and 1 cup of fresh blueberries and raspberries (you change the fruits to what is available seasonally)

handful of raw granola, dates or raisins

drizzling of honey, strawberry sauce or maple syrup

fresh mint leaves from the garden

preparation :

In a small bowl or jar,  stir together the oats, milk, lemon juice and chia seeds.  Cover and set aside for 30 minutes, or place in the fridge for 8 – 12 hours.  It will keeps for 4 days in the fridge.

Soak overnight in filtered water, 2 tablespoons EACH of sunflower seeds, pumpkin seeds and goji berries.

The next morning, drain the seeds & berries and add to the oat add chia mixture, sprinkle over the ground flaxseeds and mix well to combine.

Add yoghurt or more nut milk, depending on the consistency you like.  I prefer my chia mixture to be in between, if you prefer something on the runny side, you can increase the amount of nut milk.

Start chopping your fruit of choice.

Place a few spoonfuls of the oat and chia mixture in the bottom of each bowl.  Layer over some fruit, another layer of the oat and chia mixture, fruit, and so on.  Sprinkle over raw granola, toasted coconut, drizzling of strawberry sauce, honey, granola, fresh mint leaves or whatever toppings you desire.

Find a little bit of sunshine and enjoy.

My daughter was soaking this in the evening in a screw-top jar, in the morning layering in the fruits and yoghurt, screwing on the lid and enjoying later that morning at school.

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References:

http://www.drweil.com/drw/u/QAA365093/Chia-for-Health.html

http://www.greenthickies.com/benefits-of-oats/

Goodness shared from Stacey

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