SUPER SEEDS
Add a little chia to your morning routine with these overnight recipes
Chia seed pudding
This creamy pudding is a true delight — it's satiny-smooth, sweetened with honey and studded with tender little chia seeds. You need just three ingredients to get started, and then the variations are limitless. Breakfast through dinner (and even late-night snacking), this chia seed pudding is sure to become a regular part of your healthy eating rotation.
Servings: 1
Ingredients
■ 2 tablespoons chia seeds
■ ½ cup milk of choice, such as cow's, nut or plant milk
■ 1 tablespoon honey or sweetener of choice (optional)
■ Toppings of choice
Directions
In a small bowl or glass jar (I used 8-ounce mason jars), combine the chia seeds, milk and sweetener (if using).
Mix well. Let stand for 5 minutes.
Mix again to ensure there are no clumps. If there are clumps, break them up with the back of a spoon.
Cover with plastic wrap or a lid and refrigerate for at least 2 hours, preferably overnight. Top with desired toppings (see below for inspiration) and serve.
TOPPING SUGGESTIONS
Toppings and add-ins boost color, flavor and texture. Layering items like a parfait makes a pretty presentation.
■ Fresh or dried fruit.
■ Nuts and seeds.
■ Coconut (toasted or unsweetened).
■ Cereal and granola.
■ Dark chocolate or carob chips.
■ Nut or seed butter.
■ Fruit preserves.
■ Extracts (vanilla, almond or orange).
■ Cozy spices (Cinnamon, nutmeg, cloves or pumpkin pie spice).
■ Matcha powder.
■ Espresso or espresso powder.
— Robin Miller, Arizona Republic
Small but mighty
Chia seeds aren't just fun to eat, they're brimming with nutritional benefits. Here are some highlights:
■ High in fiber: One ounce of chia seeds has almost 10 grams of fiber, which is a significant portion of the daily recommendation of 28 grams. Dietary fiber is important for a healthy gut and keeps you satisfied for hours.
■ Great source of protein: One ounce of chia seeds contains 5 grams of plant-based protein, which is more than most other cereals and grains.
■ Crammed with healthy fats: Chia seeds are the best-known plant-based source of Omega-3 fatty acids (even more than flaxseeds). A higher intake of omega-3 fatty acids is associated with a lower risk of cardiovascular disease and diabetes.
■ Rich in vitamins and minerals: Chia seeds are a great source of thiamin, niacin, manganese, phosphorus, copper, selenium, iron, magnesium and calcium.
— Robin Miller, Arizona Republic
Berry crumble overnight oats
With the perfect balance of creamy and crunchy textures, these berry crumble overnight oats will keep you satisfied all morning. The natural sweetness of the berries pairs beautifully with the cinnamon-spiced oat base, while the crumble topping adds a crunchy layer to each bite. The best part? You can use any mixture of berries or stick to your favorite — whether it's juicy blueberries, tart raspberries, sweet strawberries or a blend of all three.
Servings: 4
For the oats
■ 1 ½ cups frozen mixed berries
■ 2 teaspoons chia seeds plus 1 tablespoon, divided
■ ¾ teaspoon light brown sugar plus
■ 1 tablespoon, divided
■ 2 teaspoons lemon juice
■ 1 ½ teaspoons ground cinnamon, divided
■ ¼ teaspoon salt
■ 2 ¼ cups whole milk
■ 2 cups old-fashioned rolled oats
■ ½ cup reduced-fat plain Greekstyle yogurt
■ 1 teaspoon vanilla extract
For the crumble topping
■ 3 tablespoons all-purpose flour
■ 1 tablespoon light brown sugar
■ 1 ½ tablespoons unsalted butter, melted
■ ½ teaspoon ground cinnamon
■ ¹⁄8 teaspoon salt
Prepare oats
Combine 1 ½ cups frozen berries, 2 teaspoons chia seeds, ¾ teaspoon brown sugar, 2 teaspoons lemon juice and ¼ teaspoon each cinnamon and salt in a medium saucepan. Cook over medium-low heat, stirring occasionally, until most of the berries burst, about 6 minutes. Set aside to cool to room temperature, 5 to 8 minutes. Transfer to a small bowl; refrigerate, covered, until ready to use.
Stir 2 ¼ cups milk, 2 cups oats, ½ cup yogurt, 1 teaspoon vanilla and the remaining 1 tablespoon each chia seeds and brown sugar together in a medium bowl until fully combined. Cover and refrigerate for at least 8 hours.
Prepare crumble topping
Preheat oven to 350 F. Line a small rimmed baking sheet with parchment paper.Combine 3 tablespoons all-purpose flour, 1 tablespoon brown sugar, 1 ½ tablespoons melted butter, ½ teaspoon cinnamon and ¹⁄8 teaspoon salt in a small bowl; stir until the mixture holds its shape when squeezed together. Spread evenly on the prepared baking sheet.
Bake until fragrant and lightly toasted, 5 to 7 minutes. Let cool completely on the baking sheet, about 15 minutes. Transfer to an airtight container and store at room temperature until ready to use.
Assemble
Spoon about ½ cup oat mixture into each of four (12-ounce) jars with lids; arrange about 3 tablespoons berry mixture over the oats in each jar. Top each with an additional ½ cup oats. Sprinkle each jar with about 2 tablespoons crumble topping just before serving.
— Amanda Holstein, EatingWell
