In truth, I like this as a mid-day snack but it also works as an on the go breakfast! Especially if you put more focus on adding in protein, fibre and healthy fat.

Chia seeds are one of my favourite hormone balancing ingredients.

They help reduce bloating, keep us regular, lose excess weight and they’re also also high in omega-3 fatty acids and fibre so they’re a GUT HEALTHY superstar.

Yay!

Also, this is outrageously easy to make and a fantastic batch cook option.

INGREDIENTS:

• ½ cup rolled oats, preferably organic if you can, and gluten free.

•  1.5 cup dairy free milk or even water!, my favourite is coconut milk.

• 1/2 cup plain, unsweetened yogurt, dairy or dairy-free. If you can tolerate dairy use greek yugurt for added protein, aim for grass fed or organic.

  If you’re using plant based yogurt, be SURE to read the ingredients and select the one with the least amount of ingredients. Plant based options are sneaky because they SEEM healthy but often have hidden sugars and binders and things that cause inflammation, so pay attention and never assume.

• 1/4 cup chia seeds. Chia seeds are what make this a healthy breakfast, that’s why my overnight oats are heavier on chia and lighter on oats than most.

• 1 TBSP maple syrup

EXTRA TOOLS:

• A medium size bowl or large measuring cup for mixing ingredients in

• And a spoon for stirring.

• Containers for individual portions, or feel free to use one large mason jar and just scoop out what you want — this way you can jazz it up any way you want.

*I LIKE TO DOUBLE THIS RECIPE FOR BATCH COOKING GOODNESS.

INSTRUCTIONS:

• Add all the above ingredients in a sealable container and mix together well.

• Let soak in the fridge for at least 2-3 hours, but BEST if soaked overnight.

• Once you’ve left this to thicken you can portion it into single servings, or leave as is and just scoop out as needed. About a cup per serving.

• Enjoy! See below for a few ideas on how to jazz these chia oats up.

I love this as a mid-day snack, but they do also make a fantastic on-the-go breakfast option.

JAZZ UP OPTIONS:

Once you’ve scooped out your serving of chia oats you can enjoy as is, or select from the options below.

You can layer the ingredients on top, stir them in, or a combination of both. (Some of them will have notes of things to stir in instead of layer.)

BANANA BREAD:

• 1/2 a banana, sliced

• 1-2 TBSP chopped walnuts

• 1 TBSP coconut flakes or ribbons, toasted if you’re really feeling jazzy! (optional)

• 1-2 TBSP ground flaxseeds

• 1 TBSP hemp hearts

• 1/2 tsp ground cinnamon

• 1/2 tsp pure vanilla extract

• Top with a pinch of unsweetened cocoa powder (optional)

SWEET AND SAVOURY

• 2 slices quality bacon, cooked and crumbled

• 1-2 TBSP almonds, chopped

• 1/2 tsp pure maple syrup

AB & J

• 2 TBSP Almond butter

• 1 TBSP ground flaxseed

• 1 TBSP hemp hearts

• 1 TBSP jam or fruit puree

GUT HEALING BERRIES AND CREAM

• 1 scoop collagen, fully mixed into the oats, not layered on top.

• 1/2 cup mixed berries (or blueberries) Fresh, frozen, frozen and thawed, or stewed berries… whatever you’ve got on hand!

• 2 TBSP plain, unsweetened yogurt or milk of your choice

• 1 TBSP chopped almonds

• 1 TBSP hemp hearts

These are just the beginning! Once you get into the swing of things you can jazz these chia oats up any way you like.

Always layer in protein and healthy fats, and aim to keep the sugar low as oats already translate to sugars and we don’t want to spike our glucose levels, especially not first thing in the morning.

If you enjoy these make sure you share with everyone in your life!

It makes a huge difference to me, and also helps spread GUT HEALTHY recipes to more people… which is the most important thing!

Xox,

Gwen