This easy, no-cook “summer porridge” has make-ahead convenience and is packed with nutrition to get your day off to
a healthy start. Serve in individual half-pint mason jars for a perfect single-serving size and an easy grab-and-go breakfast straight from the fridge. (it’s best eaten cold.)
Take it along to school, work, or anywhere—just don’t forget your spoon!
While the sheer fact that the oatmeal “cooks” in the kefir (or yogurt) overnight is pretty stinking cool, what’s even more impressive are the health benefits of Chia Seeds!
Why eat Chia Seeds?
Chia is rich in omega-3 fatty acids, even more so than flax seeds. And unlike flax seeds, chia seeds are so rich in antioxidants that they don’t deteriorate and can be stored for long periods without becoming rancid. And they do not have to be ground to make their nutrients available to the body. Chia seeds also provide fiber (25 g yields 6.9 g of fiber, or about one-quarter of our body’s daily needs), as well as calcium, phosphorus, magne- sium, manganese, copper, iron, molybdenum, niacin, and zinc.
When added to liquid and allowed to sit for 30 minutes, chia seeds form a gel. Research suggests that this reaction also takes place in the stomach, slowing the process by which digestive enzymes break down carbohydrates and convert them into sugar.
Ingredients
- 2 1/4 cups Plain Kefir
- 1 cup Mixed Berries fresh or frozen
- 1/2 cup steel cut oats
- 1/4 cup shredded dried unsweetened coconut
- 2 tablespoons organic chia seeds
- 2 tablespoons Honey
- 1 teaspoon Vanilla
- fresh mint for garnish (optional)
Instructions
- Place the kefir, berries, oats, coconut, chia seeds, honey, and vanilla in a 1-quart Mason jar and cover with a lid.
- Shake the jar vigorously and then refrigerate overnight.
- Enjoy garnished with additional fruit and fresh mint, if desired.
what are the nutrition components? How much fiber, protein etc.
D
Dee – I do not include nutritional information for my recipes. Many people who track macros use MyFitnessPal