Easy Breakfast Combination: Chia Seed Pudding & Overnight Oats

By: Sara Zargham

Sara Zargham

Serves: 1

Prep time: 10 mins

Diversity in texture and flavor makes this quick and easy combination, my new favorite breakfast. Packed with antioxidants, fiber, and healthy fats, this recipe is perfect for a busy morning (Zelman). My preferred toppings are raspberries, blueberries, and peanut butter (or any other nut butter). Raspberries add a great boost of fiber, with 8 grams per cup (Shaw, 2017). Peanut Butter, which is already a great source of protein and fat, can provide a multitude of health benefits when consumed in moderation such as weight loss and improved heart health (Leonard, 2018). Stay tuned for an in-depth analysis of the health benefits of both chia seeds and peanut butter!

Chia Seed Pudding:

Ingredients:

  • 2 tablespoons chia seeds
  • ½ cup vanilla almond milk
  • 1 teaspoon of cocoa powder
  • 1 teaspoon vanilla extract
  • ½ teaspoon cinnamon

Instructions:

  1. Combine all ingredients in a glass container and stir until they are fully mixed. 
  2. Cover the container with a lid or plastic wrap and place in the fridge.
  3. After 10 minutes, stir the ingredients again to ensure an even mixture.
  4. Cover the container and place it back in the fridge for at least 4 hours.

Overnight Oats:

Ingredients:

  • ½ cup rolled old fashioned oats
  • ½ cup vanilla almond milk
  • 1 teaspoon of cocoa powder
  • 1 teaspoon vanilla extract

Instructions:

  1. Combine ingredients in a glass container and stir until they are fully mixed. 
  2. Cover the container with a lid and place in the fridge for at least 6  hours.

To Create a Combination Bowl:

  1. Add a layer of overnight oats to the bottom of the container.
  2. Next a layer of chia seed pudding. 
  3. Finally, add toppings and enjoy!

Reference List:

Leonard, J. (2018). Is peanut butter good for you? Health benefits and nutrition. Retrieved July 23, 2020, from https://www.medicalnewstoday.com/articles/323781#health-benefits

Shaw, G. (2017, February 02). The ultimate high-fiber grocery list. Retrieved July 23, 2020, from https://www.webmd.com/cholesterol-management/features/fiber-groceries

Zelman, K. (n.d.). Chia Seeds Nutrition & Facts About Weight Loss Claims. Retrieved July 23, 2020, from https://www.webmd.com/diet/features/truth-about-chia#1

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