Tuesday, March 5, 2013

Overnight Oats with Chia Seeds Recipe

I eat breakfast every morning, but it's always at my desk when I get to the office.  I want to get as much sleep as possible, so I make my breakfast at night, leave it in the fridge, throw it in my purse in the morning, and then eat it when I get to the office.  Lately, I've been making this concoction of chocolate soymilk, chia seeds, and oats.  I've done various takes on this - different flavors of almond milk, frozen fruit, coconut milk. They're all delicious, filling, and healthy.  To be honest, the chocolate one I've been making recently tastes more like a dessert than breakfast.  

Chia seed facts:
One tablespoon of chia seeds has 55 calories, 2 grams protein and 6 grams of fiber, plus calcium, iron and potassium. They’re also gluten and cholesterol free 
According to the nutrition facts panels, the fat content of different brands of chia seeds varies from 3 to 9 grams per tablespoon. The type of fat found in these tiny seeds is mostly polyunsaturated, specifically the ALA omega-3 type – brands vary from 2,000 to 6,000 milligrams per serving. 
Research indicates the ALA form of omega-3 needs to be converted to DHA and EPA forms in order to benefit heart health (something omega-3s are famous for). Some recent reports have indicated that milled chia seeds allow for better ALA conversion, though it’s still unclear if this makes chia better for heart health.


Here's the recipe:

Overnight Oats with Chia Seeds

1/2 tablespoon chia seeds
1 packet Splenda (or your sweetener of choice)
1/2 cup oats
1 cup of chocolate soymilk (I use Silk brand, the light version)

1. Mix all of the ingredients together in some tupperware.

2. Place in the refrigerator overnight.
3. Eat. Enjoy.

Nutritional Information:
Makes 1 serving, which is:
Cals: 270
Carbs: 47
Fat: 7
Protein: 10
Fiber: 8

Sodium: 85

1 comment:

  1. Trying this with regular milk, because I don't have any rice or soy milk left. Can't wait!