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The Creamy Nutritional Powerhouse: Overnight Oats with Chia Seeds

Exploring healthier breakfast options can lead to delicious discoveries, and overnight oats
have emerged as a favorite choice packed with nutrition. Approved by dietitian Emily Lachtrupp,
M.S., RD, this simple breakfast is not only creamy but also bursting with health benefits,
particularly when enriched with chia seeds.

A Journey to Healthier Mornings

Transitioning from a quintessential New Yorker lifestyle to a sun-soaked Los Angeles apartment,
I found myself longing for a healthier start to my mornings. After a rejuvenating 6:30 a.m.
hot yoga class, I stumbled upon overnight oats at a local smoothie bar. The ease of preparing
them at home ignited my passion for experimenting with rolled oats, plant-based milk, and a
medley of flavorful add-ins.

To my delight, my refrigerator soon overflowed with Mason jars filled with various overnight oat
creations, such as piña colada with shredded coconut, peanut butter cocoa, peppermint mocha,
and maple vanilla. In pursuit of maximizing health benefits, I began incorporating ingredients
like MCT oil, protein powder, and even adaptogenic mushroom powder. However, it was the addition
of chia seeds that truly sealed my fate as an overnight oat enthusiast.

How to Craft the Perfect Overnight Oats

Beginning with a simple base is key. To prepare a satisfying batch of overnight oats with chia
seeds, use rolled oats (opting for certified gluten-free rolled oats if necessary), mix in 1 to
2 tablespoons of chia seeds, and pour your choice of milk over the top. I personally prefer
plant-based options, highlighting creamy and high-quality varieties like Táche Pistachio Milk
or Three Trees Barista Almond & Oatmilk, both of which lack added oils.

For optimal texture and absorption, ensure the milk covers the oats and chia seeds adequately—
approximately 1 ¼ cups of milk per 1 cup of oats is ideal. Incorporate 1 teaspoon of vanilla
extract and 1 tablespoon of maple syrup or your preferred sweetener, keeping in mind that the
chia seeds may impart a slight bitterness. While EatingWell’s traditional overnight oats recipe
suggests adding strained Greek-style yogurt, feel free to skip this to maintain a plant-based
approach.

A Fruity Delight: Chia Seed Jam

For an added fruity twist, consider creating a chia seed jam in advance. Combine frozen
raspberries, chia seeds, and a sweetener for a delicious topping that can elevate your
overnight oats. Mix ½ cup of frozen raspberries, 2 teaspoons of chia seeds, and 2 teaspoons
of maple syrup in a bowl, mashing the raspberries with a fork until a jam-like consistency
forms. This jam stores well in the refrigerator, making it a perfect addition to overnight
oats, smoothies, or even a classic peanut butter and jelly sandwich.

The Health Benefits of Chia Seeds

The nutritional benefits of chia seeds are impressive. They are rich in fiber, a valuable
plant-based source of omega-3 fatty acids, and packed with antioxidants, calcium, and iron.
With their anti-inflammatory properties, chia seeds support digestive health, regulate blood
pressure, and may assist in weight management. Remarkably, a single chia seed can absorb up
to ten times its weight in liquid, which is why they are ideal for thickening recipes. Store
them in a cool, dry place, and they can even be kept in your freezer.

Conclusion: A Canvas for Creativity

Overnight oats offer a versatile and nutritious breakfast option that can be tailored to
individual tastes and cravings. Adding chia seeds not only enhances the creaminess but also
transforms the dish into an anti-inflammatory, fiber-rich delight. Meal prepping overnight
oats is easy, making it simple to grab a bowl and top with your favorite flavors whenever
you desire. Embrace the opportunity to create your perfect morning masterpiece!

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