The proof is in the pud – overnight chia and oat pudding demystified!
Many people have asked me how to make my overnight chia and oat pud – so I thought I’d take the time to put it out there. This is one of my staple breakfasts because its quick and satisfying in the morning and I feel like it gives my day a clean start. If you are new to this or new to the kitchen and a virgin at healthy breakfasts, it’s really hard to get yourself in a new head space, especially if you are a caffeine junky like me and are groggy first thing in the morning! Its just too much work to put the porridge on or make an omelet first thing sometimes, so my solution is to prep breakfast the night before! This has been a game changer for me. I’m able to feed myself something nourishing even when there are two screaming rugrats in the background!
I’m eager to share what works for me, in the hope that it works for you and brings a little respite from the daily grind.
There are so many recipes out there and it can become a minefield. Sometimes you feel at a loose end when you go to make something and you don’t have the ingredients already in your pantry – the whole prep becomes a palava when in essence it’s supposed to be a quick exercise. Of course all the online recipes offer something different and yummy and are worth a go but I’m here to tell you that in spite of what all the glossy recipes online may say, all you really need are the key ingredients, that being, chia seeds and oats! There is also the option of just making a chia pud or overnight oats – its really about whatever works for you at the time (and how hungry you think you may be in the morning!).
What is the big fuss about chia? They are naturally gluten free loaded with fibre, protein and Omega-3 fatty acids.
I reckon chia puds became the ‘hot’ thing in the healthy foodie world about 2 years ago and as a result are now available at so many cafes on their fridge shelves, I know Daylesford, Natural Kitchen and even Pret may do them. But it is so easy you can totally do this yourself with whatever you already have at home. Adding the oats makes it more substantial to me – its sort of a cross between bircher muesli and a chia pudding. Let that thought simmer… because if you have made the traditional bircher muesli before with apple or banana, then this is just an extension by adding chia to it and you’ll be able to come up with your own version.
The basic recipe just requires:
Approx 200 – 250 ml of any milk – I use hemp (because I find it lighter) or unsweetened almond
2 tbsp of chia seeds
3 tbsp of jumbo rolled oats (or any oats you have and want to use, or the gluten free variety)
thats it!!! You actually don’t need anything else. But for flavour in this basic recipe I like to include:
1/4 tsp cinnamon and 1/4 tsp vanilla extract.
So now you can build on it with things you have in your pantry. My staple favourite additions are:
1 tbsp of desiccated coconut
1-2 tsp of ground flax seeds
handful of goji berries
You mix it all up, or even just shake it in a jar and leave in your fridge and it is ready to tuck into in the morning.
For sweetness, I add some fruit on top – maybe handful of berries or half a banana or grated apple. If fruit is not your thing then add 1 tsp maple syrup or honey. Sometimes I add bee pollen instead of honey, you could even add a chopped date – go with what feels right for you. Nut butter would be a nice addition for some good fats and creaminess.
You could also think of adding different spices like ground cardamom is a lovely one, or boost it with matcha. If you are having it post workout you could have added Sunwarrior vanilla protein powder for the extra kick and remove any sweetener.
For my fruit aversed hubby, I add 1 tsp of cacao and 1-2 tsps of maple syrup to the basic recipe. (But sometimes I also sneak in 1/2 tsp of baobab powder – which has a malty taste and is rich in vitamins and minerals). The combinations are endless!
I get my inspiration and learn from other online blogs and my favourite one is Little Green Spoon and I first discovered chia puddings on the Deliciously Ella phone app.
In my experience though you need to make a dish your own by adding your own essence or flavour to it in order for it to become part of your repertoire – once you give something a go a few times experimenting as you go along, this will happen for you.
Superfit Superfly 