Overnight oat berry breakfast parfait



While yesterday's OOO-breakfast is yummy - it is quite sweet, even though it has no added sugar - but the sweetness comes from the bananas and mango.  So I made this version of a 'pretty parfait' - OOBBP, using berries instead and changing the oats a little. If you have a sweeter tooth - you can still use this recipe but go for all strawberries - but I like a bit of tartness so added cranberries as well.


Here's the recipe: 3 servings

1/2 cup strawberries
1/2 cup cranberries (can be frozen)
1 cup gluten free oats
1 cup dairy free milk
2 tablespoons chia seeds
1 teaspoon ground cinnamon
1 teaspoon vanilla extract
1/2 cup unsweetened organic apple sauce

Puree the strawberries and cranberries together until smooth in a food processor.

Place the oats, chia seeds, milk, vanilla and cinnamon in a bowl and stir together.  Add the apple sauce and mix thoroughly.

To assemble the parfait, divide approx. half of the oat mixture between three serving glasses/bowls.  Add a layer of strawberry/cranberry puree using approx. half of the puree.  Add the remainder of the oat mixture to make a third layer, and finally top with the remainder of the strawberry/cranberry mixture.  Top with a sprinkle of oats and chia seeds. I also added a dehydrated apple ring.



Put in the fridge overnight, during which time the oats will soften and thicken.  This will last for 3 days....if you can stop yourself eating them for lunch as well - which is what I did!

Again, this breakfast is giving you a good dose of omega 3 fatty acids from the chia seeds - and I used flax milk as well. I have found a flax milk I really like, called Good Karma Flax milk - only 25 calories  and 1200 mg omega 3 per cup serving.


You can use fresh or frozen fruit for this - and any berries that you like. I think it would be lovely with blackberries and raspberries together.  Or strawberries with cooked rhubarb - yum!

Which do you think is prettier? The mango/banana or the berry parfait?  I'd go with the berry - love that bright red coloring with the neutral colored oats.  
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Overnight Omega 3 Oaty breakfast!

O-O-O breakfast!


I'm not sure if you are like me, but throughout the year, I usually stick to one of two breakfasts with maybe just varying the berries on top:    either my homemade gluten free, sugar free, granola or my homemade GF, sugar free muesli.  I think I just want to get up and not really think about creating something first thing - just reach in the cupboard, pull out my cereal and add a few sprinkles and non dairy milk and start eating.

But then I see all these pretty breakfasts in cookbooks and blogs, and all these smoothies, and I get a bit envious.  The taste of food begins very visually for me, so eating things that look good is important.  And yes, faithful granola and muesli - you do look good - but just not as "pretty" as some other breakfasts out there!

So I had the idea to try making something a bit prettier, but doing it the night before - while dinner is cooking. Then when I get up,  it'll all be ready in the fridge, and I won't even have to add milk!

And thus - two new breakfasts came about - that I made while dinner was cooking. Pretty Parfaits!  Today is the sweet mango banana version.  My Triple O breakfast!


Overnight Omega 3 oaty breakfast!

A lovely combination of oats, mangoes, bananas, flax and chia seeds and non dairy milk make up this overnight breakfast.

Part smoothie, part bircher muesli - a breakfast parfait with plenty of omega 3 essential fatty acids from the flax seeds, the chia seeds and I used flax milk as the non dairy milk!

Make it it in the evening, put it in the fridge and its ready for breakfast in the morning.

Here's the recipe (serves 2):

1 large mango or frozen mango pieces
2 bananas
1 tablespoon ground flaxseed
1 cup gluten free oats
4 tablespoons chia seeds
1/3 cup flax milk or non-dairy milk


Peel the mango and cut away the flesh from the stone, or defrost if frozen, and add to a food processor with the bananas and ground flaxseed.  Blend until smooth and creamy.

In a bowl, combine the oats, chia seeds and non dairy milk, stirring well.

Pour half of the mango banana mix in the bottom of two glasses or bowls.  Top with the oat mix, and then add the remaining mango mix as a top layer.  Sprinkle with oats or chia seeds to decorate. Refrigerate overnight.  Serve cold.

Don't try and keep this more than overnight, as the banana in it begins to go a little brown.


This is a wonderful way to start your day with a great dose of omega 3 fatty acids from the flax and chia.  All too often our omega 6: omega 3 ratio is too low in omega 3s, so gives you a good dose in your first meal of the day.  Omega 3s are anti-inflammatory with lots of benefits to your health.

I used white chia seeds in this recipe as I think they look nicer, but you can use black ones instead. Nutritionally, there isn't a difference.

Tomorrow's pretty parfait is a berry parfait instead.  Stay tuned.

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Chia Fresca

I never thought I would, but I like chia fresca!

Never being one for tapioca because I always thought it looked like frog spawn, now here I am drinking frog-spawn-looking chia fresca!!


Chia fresca is a mexican drink - with lots of health benefits - mainly due to the chia seeds which are an excellent source of omega 3 fatty acids (more than flax and salmon), high in fiber (1 tablespoon has 5g fiber!), calcium ( 6 x that of milk), magnesium (15 x that in broccoli)....

Here is the recipe:
2 cups water
2 tablespoons chia seeds - I like to use the white ones in my drink
Juice of one or two lemons or limes, depending on your taste.

Directions:
Pour the water into a jug and add the chia seeds, whisking immediately.  Leave for 3 - 4  minutes and whisk again.  Leave for 10 minutes, whisk again and add the citrus juice.  The drink will thicken and become like a gel. Stir before drinking.








Don't say you can see the tadpoles starting to swim!!
Enjoy! If you can get over the look and unusual texture for a drink I'm sure you'll love it ;-D
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Chia Rhubarb Ginger Muffin Tops

Rhubarb is one of my favorite fruits  vegetables. Yes, it is officially a vegetable, but  I still think of it as a fruit.  I've been looking for it for the past month, but it seems later than I remember this year. Anyhow - I found some this week and so had to make something with it!


I made some chia rhubarb and ginger muffin tops.  Gluten free, dairy free, refined sugar free.  The chia seeds add some great omega-3 fats to the muffin too.  You'll be seeing more chia, flax and hemp recipes and posts here, as my Food as Medicine classes next week are all about essential fatty acids.



I made these gluten free, using a GF oat flour, but you could easily substitute for a whole grain flour with gluten, such as spelt or wheat or.....  They will probably rise a little more with a flour with gluten too, so if you try them, send me a photo.

Here is the recipe: Chia Rhubarb Ginger Muffin Tops

Ingredients:
3 tbsp chia seeds
1/4 cup water
1 1/2 cups GF oat flour (or whole grain flour)
1/2 cup GF rolled oats
1 1/2 tsp baking powder
1/2 tsp baking soda
1/2 tsp ground ginger
1/2 tsp ground nutmeg
1/4 cup coconut nectar
2 tbsp coconut oil
1/2 cup orange juice
1 tsp vanilla extract
1 1/4 cup finely chopped rhubarb (approx 2 - 3 stalks)
1/3 cup raisins (or other dried fruit)
Optional - seeds or nuts or oats to sprinkle for topping



  1. Mix the chia seeds with the water in a jug and set aside while you prepare all the other ingredients
  2. Preheat oven to 350F. Line a muffin tin with liners or spray with coconut oil spray
  3. In a large mixing bowl, combine the flour, oats, baking powder, baking soda and spices and mix.
  4. In a smaller separate bowl, combine the oil, coconut nectar, orange juice and vanilla extract.  Add the thickened chia seed mix and whisk until smooth.
  5. Add the wet ingredients to the dry ingredients and stir until just combined. Add the rhubarb and raisins and stir thoroughly.
  6. Spoon the batter into 12 muffin cups. If using, sprinkle the topping on each muffin. Bake for 25 - 30 minutes until springy to the touch.  Cool.



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