Recipes

Chia Overnight Oats

Oats are a great start to the day as they have protein, omega 3, fibre and micro nutrients, including Lignans, Manganese, Molybdenum, Phosphorus, Copper, Biotin, Vitamin B1, Magnesium, Chromium and Zinc. When you add Chia and fruit to the mix, you are giving yourself a powerhouse of a breakfast!

Oats can be soaked overnight with whole Chia Seeds to make a cold pudding which can be conveniently made the night before to grab from the fridge on the way out the door, especially if you have a particularly early start. The following is a basic recipe, given to me by my classmate Katie in college (thank you Katie – I have passed it on to many people now!)

Basic Ingredients
• ¼ cup of Oats
• 2 Dessertspoons of Chia Seeds
• 1 mashed banana
• 1 cup Plant Based Milk (Oat, Coconut, Almond)
• ½ cup berries (strawberries, blueberries, blackberries or mix of all)

Method
✓ Mash the banana
✓ Add the other ingredients
✓ Mix well with a fork to combine, making sure the chia seeds don’t clump together
✓ Split between two clean glass jars (old jam jars or Kilner jars)
✓ Cover with a lid
✓ Leave in the fridge overnight (they will be good for a couple of days, especially if you use plant milk)
✓ When you are ready to eat, you can add your choice of toppings

I added stewed apples with their skins on and some cinnamon in these photos, but you could add anything you like really (oranges, yoghurt, coconut flakes, seeds, flaked almonds, cacao powder, mango or some sugar free granola). Just try it!

Lyn Sharkey Nutrition
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