OVER-NIGHT CHIA & OAT PARFAIT–
It’s creamy, protein rich & low in sugar!
This is a tried-and-true make-ahead breakfast you can throw together quickly, vary the ingredients in so many ways and boost the protein (no yolking egg white powder), fiber and healthy fats. It’s also easy to stir in any of the popular nutrient enhancements such as creatine, collagen, L ’glutamine, maca root, raw cacao powder, Camu-camu powder, matcha, chlorella, spirulina, etc. {I always do this.}
INGREDIENTS:
4 tbsp chia seeds
1 cup organic, gluten-free rolled oats or buckwheat groats
1½ tsp cinnamon and 1 tsp ground ginger or finely chopped ginger root
2 tbsp sunflower or pumpkin seeds or chopped nuts of choice
2 tbsp flax seeds
2 tbsp dried fruits such as goji or golden berries or organic apricots or figs, chopped
Pinch fine sea salt, to taste
1 can, 400 ml organic coconut milk or cream (see Teri’s Tips below for options)
1 cup non-dairy milk such as organic soy, almond, cashew, etc. plus more if needed
2-3 tbsp maple syrup, liquid raw honey or 3 tbsp date paste or date syrup, to taste
TOPPINGS:
2 cups fresh fruits of your choice or defrosted frozen berries
Coconut ribbons, cacao nibs, dried fruits, hemp or sesame seeds, flax, a drizzle of nut or seed butter, as desired
DIRECTIONS:
There are numerous suggestions and option in the TERI’S TIPS section below, check them out.
With the products mentioned here - www.rawelements.com has all kinds of super offerings to check out. (Canadian companies are featured). As a long-time ambassador for the company, using the discount code Teri15 gets you a 15% discount on all orders.
TERI’S TIPS:
NOTES:
These parfaits can be made in advance and keep in the fridge for up to 3 days.
Using the suggested basic ingredients, you will enjoy quality carbohydrates, protein, healthy fats, fiber, potassium, calcium, vitamin A and C along with iron and zinc.
When you prepare your own food, you can control the quality and quantity to the ingredients and adhere to your personal dietary needs.
“The quality of your life is directly tied into the quality of your diet and lifestyle.” T Gentes
It’s creamy, protein rich & low in sugar!
This is a tried-and-true make-ahead breakfast you can throw together quickly, vary the ingredients in so many ways and boost the protein (no yolking egg white powder), fiber and healthy fats. It’s also easy to stir in any of the popular nutrient enhancements such as creatine, collagen, L ’glutamine, maca root, raw cacao powder, Camu-camu powder, matcha, chlorella, spirulina, etc. {I always do this.}
- Breakfast, Snack, Dessert
- Vegan, gluten-free
- Prep Time: 10 minutes plus soaking 2 hours to overnight
- Makes: 4 servings
INGREDIENTS:
4 tbsp chia seeds
1 cup organic, gluten-free rolled oats or buckwheat groats
1½ tsp cinnamon and 1 tsp ground ginger or finely chopped ginger root
2 tbsp sunflower or pumpkin seeds or chopped nuts of choice
2 tbsp flax seeds
2 tbsp dried fruits such as goji or golden berries or organic apricots or figs, chopped
Pinch fine sea salt, to taste
1 can, 400 ml organic coconut milk or cream (see Teri’s Tips below for options)
1 cup non-dairy milk such as organic soy, almond, cashew, etc. plus more if needed
2-3 tbsp maple syrup, liquid raw honey or 3 tbsp date paste or date syrup, to taste
TOPPINGS:
2 cups fresh fruits of your choice or defrosted frozen berries
Coconut ribbons, cacao nibs, dried fruits, hemp or sesame seeds, flax, a drizzle of nut or seed butter, as desired
DIRECTIONS:
- In a large 2-quart jar or glass bowl, combine the oats, chia, nuts or seeds, cinnamon, ginger and sea salt.
- Whisk in the two milks, and maple syrup or date paste until well combined. Let it sit a few minutes then stir again, repeating one more time to prevent clumping. Cover and chill in the fridge at least 30-minutes. Ideally overnight for the best creaminess.
- When ready to serve, divide the mix in four bowls or mason jars, top each as you wish and enjoy.
- The jars can be stored in the fridge 3-4days. Add a little added milk if needed for desired consistency.
There are numerous suggestions and option in the TERI’S TIPS section below, check them out.
With the products mentioned here - www.rawelements.com has all kinds of super offerings to check out. (Canadian companies are featured). As a long-time ambassador for the company, using the discount code Teri15 gets you a 15% discount on all orders.
TERI’S TIPS:
- Love chocolate – add 1 tbsp raw cacao powder per serving or if a Mocha taste appeals to you, include 1 tsp espresso powder or finely ground coffee beans.
- For added creaminess or an alternative to the canned coconut milk is to use organic coconut yogurt or kefir. If you tolerate dairy, pastured sheep or goat versions are my suggestion. You will bump up the protein count and benefit your healthy gut bacteria.
- Anti-inflammatory, cancer fighting turmeric w/ a little black pepper is a great option and especially powerful when you use local, raw honey instead of maple syrup or dates. Aim for at least ½ tsp per serving and enhance absorption by using pepper.
- A pretty visual stir-in that lends a nutritious boost is to use ½ tsp Blue Majik powder.
NOTES:
These parfaits can be made in advance and keep in the fridge for up to 3 days.
Using the suggested basic ingredients, you will enjoy quality carbohydrates, protein, healthy fats, fiber, potassium, calcium, vitamin A and C along with iron and zinc.
When you prepare your own food, you can control the quality and quantity to the ingredients and adhere to your personal dietary needs.
“The quality of your life is directly tied into the quality of your diet and lifestyle.” T Gentes