Oat, Chia and Berry Breakfast Bowl
I don’t know about you, but I am very much a creature of habit. I’ve told you about my ginger lemon ‘tea’ cubes which make that morning habit/routine much easier, so it only makes sense to share with you another morning routine made easy with a little advance preparation. In truth, I’ve never been much of a traditional ‘breakfast food’ person. I could go years without waffles, pancakes, eggs or a bowl of oatmeal and never miss them (but bacon…completely different story!) I was forever one of those people who just didn’t eat breakfast, until common sense held sway. Now that I appreciate the importance of breakfast, I needed to find something that was tasty but also gluten-free. And in my ever on-going quest to get enough fiber in my diet, I wanted something that could fulfill a good bit of the 28 grams of recommended fiber per day. Enter my oat, chia and berry breakfast bowl.
Oat, Chia and Berry Breakfast Bowl
Just 3 ingredients are needed to make this yummy, nutritious, fiber-filled, easy and make-ahead breakfast bowl…yup…oats, chia seeds and berries. But, I often do top mine with some chopped pineapple and slivered almonds or pumpkin seeds.
The health benefits of Oats have been touted for years. The particular soluble fiber, beta glucans, contained in oats has been established to reduce LDL (bad) cholesterol and may also lower insulin resistance, improve the body’s ability to fight certain cancers and reduce the risk of obesity. 1 cup of rolled oats contains 4 grams of fiber.
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Chia Seeds are just a great little seed. One ounce of the little ch-ch-chia seeds provides 11 grams of fiber! And if that’s not enough, they are also rich in protein, antioxidants, omega-3 fatty acids and calcium.
I buy a bag of Cascadian Farms Organic Antioxidant Berry Blend from Costco which contains blueberries, strawberries and raspberries. Berries as a whole are rich in antioxidants which can reduce the risk of heart disease, diabetes and cancer. And 1 cup of my frozen berries also contain 4 grams of fiber.
I typically make a batch of my oat, chia and berry breakfast bowl on Sunday, which then lasts me for the next 5-6 days. Sometimes I just spoon it out and sometimes I’ll just barely warm it up in the microwave to take the chill off.
- 4 cups of frozen berries ( I use a mix of strawberries, raspberries and blueberries, but feel free to use your favorite fruit)
- 1 1/2 cups rolled oats( gluten free if trying to avoid gluten)
- 1/2 cup chia seeds
- Put your berries in a glass bowl to defrost. I use them microwave, but you could also but them in your fridge overnight
- Put the oats and chia in your blender or food processor and process until the consistency of oat bran. You don't won't to process your oats too much, they'll just make your breakfast bowl rather gummy. I think it's best to underprocess them as opposed to overprocess them.
- Transfer your oats/chia mixture to a small bowl.
- Put the berries in your blender/food processor and process until a smooth puree.
- Mix berries and oat/chia mixture in a bowl with a lid.
- I have many times eaten a bowl right then, but it does thicken up in the fridge
- Top with fruit and/or nuts of your choosing for a healthy, filling and fiber-ful breakfast.
Do you have a morning or breakfast routine? Or are you one of those wildly spontaneous folk who wing it each morning?
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