Quick, healthy and easy way to make your breakfast, that’s what’s needed in this rat race world. Often we garb whatever comes in our hand especially ladies and have it at our own pace. Off late, oats have become a crucial part of my breakfast menu so that I stick to a healthy fulfilling brekkie along with weight lose food.
A dish you can prepare with anything and everything with the stuff you have in your pantry. You can change the fruits, nuts and grains according to your preference and likes. I like to add more fibers to my diet due to bowel issues. So many new healthy grains and the like have come up to supplement our nutrients. Chia is one such seed which I use extensively due to health benefits.
In the world of super foods and trendy new health foods, healthy seeds have become a major player over the last few years. There are hemp seeds, chia seeds, flaxseeds, and plenty more! The most popular are chia seeds and flaxseeds, which are both concentrated sources of nutrients that help increase human health.
Chia seeds have been a staple in Mayan and Aztec diets for centuries. Today, they draw the interest of many people for their health benefits and uses in cooking. It turns out chia seeds are a rich source of nutrients and antioxidants.
Chia seeds are rich in polyunsaturated fats, especially omega-3 fatty acids. Chia seeds’ lipid profile is composed of 60 percent omega-3s, making them one of the richest plant-based sources of these fatty acids — specifically, of alpha-linolenic acid, or ALA. The omega-3s in chia seeds can help reduce inflammation, enhance cognitive performance and reduce high cholesterol.
Fiber is associated with reducing inflammation, lowering cholesterol and regulating bowel function. Chia seeds are an excellent source of fiber, with a whopping 10 grams in only 2 tablespoons. That is one-third of the daily recommended intake of fiber per day.
Chia seeds are rich in antioxidants that help protect the body from free radicals, aging and cancer. The high antioxidant profile also helps them have a long shelf life. They last almost two years without refrigeration. Satiety is the feeling of being full and satisfied, which helps lower food cravings between meals. The combination of protein, fiber and the gelling action of chia seeds when mixed with liquids all contribute to their satiating effects.
Chia seeds contain no gluten or grains. Therefore, all of the nutritional benefits of chia seeds can be obtained on a gluten-free diet. OAts is also glueten free so is milk. This is a complete healthy gluten free dish perfect for your breakfast.
I have used raspberries in this, if this is not available, you can go for the available seasonal fruit in your area. Dairy milk can be replaced with non dairy ones according to your choice. Nuts, seeds, fibres and protein make this wholesome fulfilling meal which you can make and keep overnight. Wishing you all a healthy and happy 2018.
Soak the oats in boiling water for 10 minutes
To the milk, add vanilla and honey and combine.
Mix up the soaked oats, add almond powder and milk.
Combine and pop in the refrigerator overnight.
You can do this in a mason jar or the container you carry for work or suitable ones according to your convenience.
Garnish with coconut chips, chia seeds, raspberries and pistas and enjoy!!!!
HAPPY AND HEALTHY 2018