No Cook Oatmeal with Yoghurt and Chia-Seeds
Oats are among the healthiest grains on earth. They are loaded with vitamins, minerals and antioxidants, which boost your immune system, protect you from disease and give you energy.
Oats promote weight loss. This healthy grain is high in fiber, which fills you up faster and prevents overeating.
Ingredients
- 6 cups Organic Rolled Oats
- 6 Tbsp Organic Chia Seeds
- 3 cups Vegan Yoghurt
- 3 cups Vegan Milk
- 3 Tbsp Organic Cacao Powder
- 12 Tbsp Maple Syrup
- 6 tsp Organic Vanilla Extract
- A Handful of Organic Berries (strawberries, raspberries, or blueberries)
- A Handful of Organic Tropical Fruit (Mango, Pineapple, Peaches)
- 4 Tbsp Water
- 1 tsp Organic Ground Up Espresso Coffee
Directions
1. Wash and cut the berries into bite size pieces, put them in a bowl and drizzle with a sweetener, like monk fruit sugar or maple syrup. Let sit until the juice starts to come out of the berries, which takes about 2-3 hours.
2. Cut the tropical fruit into bite size pieces, put them into a bowl and drizzle with a sweetener, like monk fruit sugar or maple syrup. Let sit until the juice starts to come out of the fruit, which takes about 2-3 hours.
3. Put Vegan Yogurt, Vegan Milk, Maple Syrup, and Vanilla Extract in a Blender (or Food Processor) and blend until all is mixed up.
4. Pour 4 cups of this mixture into a bowl and set aside.
5. Heat up the 4 Tbsps of water, bring to a boil and add the 1 tsp of Espresso Coffee Powder. Reduce heat, let simmer for 2 minutes. Take off heat and allow to cool for a few minutes. Strain through a fine mesh strainer.
6. Add the coffee to the mix that we left in the blender.
7. Add the Cacao Powder to the blender and mix.
8. Do a taste test and see if this mixture is sweet enough for you. If not, add more maple syrup or monk fruit sugar.
9. Once you like the way it tastes, pour this mixture into a bowl, add 2 cups of organic rolled oats and stir.
10. Next stir in 2 Tbsp of chia seeds, cover the bowl and let this mixture sit for at least 2-3 hours or best over night in the refrigerator. Stir occasionally during the first 2 hours.
11. Now take the remaining 4 cup mixture that we set aside earlier and add 4 cups of organic rolled oats and stir.
12. Now pour 2 cups of this mixture into the berries and the other 2 cups into the tropical fruits.
13. Add 2 Tbsp of chia seeds to the berry mixture and 2 Tbsp of chia seeds to the tropical fruit mixture. Stir by hand. Cover the bowls and let this mixture sit for at least 2-3 hours or best over night in the refrigerator. Stir occasionally during the first 2 hours.
This will make quite a bit of no cook oatmeal and will last you for a few days. You can even eat this as a snack or a dessert if you are craving sweets or feel hungry.
Oats
Oats are among the healthiest grains on earth. They are loaded with vitamins, minerals and antioxidants, which boost your immune system, protect you from disease and give you energy.
Oats contain:
Manganese, Phosphorus, Magnesium, Selenium, Copper, Iron, Potassium, Zinc, Folate, Vitamin B1 and B5.
Oats promote weight loss. This healthy grain is high in fiber, which fills you up faster and prevents overeating.
Oats reduce cholesterol. Just one cup contains 1.8 grams of soluble fiber, which is enough to cut LDL (bad) cholesterol while helping to maintain HDL (good) cholesterol, and thus lowering your risk of heart disease.
Oats regulate blood sugar. The high fiber content in oatmeal slows digestion and allows for a slow and steady release of glucose into the blood. This helps maintain normal glucose levels and prevent glucose spikes associated with processed carbohydrates. This is especially good for those with diabetes.
Oats improve bowel movements and digestive health. The high fiber content in oats is key to a healthy digestive system. The oats move through the gut undigested, which adds bulk to the stool and thus prevents constipation and makes the bowel movements more regular and significantly reduces the need for laxatives.
Oats lower blood pressure. Research shows that oats contain a unique group of antioxidants called avenanthramides, which help lower blood pressure by increasing the production of nitric oxide. This gas molecule helps dilate blood vessels, which leads to better blood flow.
Oats decrease the risk of childhood asthma. Asthma is an inflammatory disorder of the airways and the most chronic condition in kids. Research indicates that if oats are introduced in early childhood, this may protect children from developing asthma.
Oats reduce belly fat. Another big reason to eat oatmeal in the morning is, it reduces visceral fat, which is the belly fat deep within your abdominal cavity. It surrounds important organs, like your stomach, liver and intestines, and is therefore dangerous to your health. But the soluble fiber in oats is one of the biggest things that helps clear fat stores in the belly area.
Chia Seeds
Chia Seeds contain nutrients that are important for bone health, like calcium, magnesium and phosphorus. They maintain good bone mineral density, which is important for bone strength.
Chia Seeds reduce blood sugar levels and improve insulin sensitivity because of their high fiber content.
Chia Seeds reduce your risk of heart disease. Its high soluble fiber content helps lower LDL (bad) cholesterol in your blood. Plus the Omega 3 fatty acids in chia seeds also reduce the risk of heart disease.
Chia Seeds support weight loss. The protein and fiber in chia seeds help reduce appetite and food intake and increase the feeling of fullness.
Chia Seeds make you look younger. They are loaded with antioxidants. These antioxidants neutralize free radicals and therefore protect your cells and reduce your risk of getting a disease like cancer.
I personally created and tested each recipe and my kids gave them the taste-approval.
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