Alarm goes off, you hit snooze. 18 minutes later you're up, but can't find the pants you wanted to wear today, your hair is just not being late-for-work friendly, but at least you find a car-2-go within a 10 minute walk. Gonna be on time for work!! Yesssss. Breakfast? No problem - grab one of the two overnight recipes below from the fridge and you're out the door with a nourishing breakfast.
First though, why are chia seeds all the rage these days? Okay first off, I will say that I do not believe in "super foods". Until kale starts wearing a cape and rescuing small children and puppies from river currents, it is all just "food" in my books. Why? Because I don't believe there is just one list of foods that will give us everything we need. We need variety. And have you noticed the super foods list is constantly changing? What did spinach ever do to you to deserve the cold shoulder when kale came to the party. I digress... here's a few reasons chia seeds could be a welcome addition to your nutrition routine:
- High in fibre = digestive health & regularity
- Rich in nutrients like calcium, phosphorous, magnesium, manganese, copper, zinc, iron & niacin
- Plant-based source of protein
- Rich in omega-3's
Now onto the recipes. With any of the below recipes, double or triple them to get a head start on the next few day's breakfast, or dessert:)
Protein Matcha & Berries Chia Pudding
Makes: 1 serving
- 1 cup milk - dairy or almond milk
- 1 - 3 tsp maple syrup, to taste - omit if you add protein powder that is already sweet
- 1/2 tsp vanilla extract
- 1 - 2 tsp matcha powder - I grabbed an unsweetened one from Community Natural Foods
- 3 tbsp chia seeds
- 1/2 to 1 scoop vanilla protein powder - optional, but adds a great protein boost!
- 1 cup berries - strawberries, blueberries, raspberries, or blackberries (choose 1 or a combo)
- 1 tbsp coconut flakes
- 1 tbsp chopped mint leaves (optional, for topping)
Mix all ingredients together except for berries and coconut. Place covered in the fridge overnight, or about 2-3 hours to thicken. Top with sliced berries and coconut, reseal, and you're ready to head out the door.
It's honestly that simple! If you're feeling fancy and have more time, you can get creative and layer it up. But I promise, the nutritional value is the same whether you eat it layered from a mason jar, or all thrown together into an empty yogurt container;)
Peach Cobbler Overnight Oats
Makes: 1 serving
- 1/3 cup rolled oats
- 1/2 cup milk - dairy or almond
- 2 tbsp chia seeds
- 1/3 banana, mashed
- 1/2 tsp cinnamon - as always, using one of my favourites from The Silk Road Spice Merchant
- 1/3 cup plain Greek yogurt
- 1 tbsp granola
- 1/2 peach, sliced
- 1/2 - 1 tbsp almond butter or other nut butter or chopped nuts
- 1/2 - 1 tsp Ripe Peach White Balsamic Vinegar from Evoolution
Mix all ingredients together except for granola, peach, and nut butter. It's optional if you want to add the yogurt in at this point - add it in for a super fast get away in the morning, or leave it out if you want the layered effect. Place covered in the fridge overnight, or about 2-3 hours to thicken. Top with sliced peaches, granola, nut butter, and yogurt if you didn't already add it in.
Feeling adventurous? Try a little flavoured white balsamic vinegar drizzled on top! I've been incorporating fun flavoured balsamic vinegars and olive oils that I picked up on a recent day trip to Canmore, for oatmeal my two favourite so far are the Ripe Peach and the Coconut, both white balsamic vinegars available at Evoolution in Canmore.
Chocolate Chia Pudding
Makes: 2 servings
Source: Oh She Glows
- 3/4 cup unsweetened almond milk
- 1/4 cup chia seeds
- 5-6 pitted dates, adjust according to taste
- 2-3 tbsp cocoa powder, adjust according to taste
- 1/2 tsp vanilla extract
- pinch of salt
Place all ingredients in a blender, blend on high until mixture is completely smooth. Refrigerate until set. Alternatively, to make it a frostier ice-cream like pudding, add ice or freeze a portion of the almond milk into ice cubes ahead of time.
Enjoy:D Let me know your favourite way to use chia seeds below in the comments, or how you may have adjusted any of the recipes above!