It's not even officially summer yet in Denver but the temperature has been well above 90°F for the last few weeks. So as of recent, standing over the stove to make a hot bowl of oatmeal doesn't sounded wildly appealing.
In regard to topping it off with fruit, I try not to overdo it. I used to have a wicked time controlling my blood sugar, so whenever I do eat fruit now (or any carbohydrates for that matter) it's paired with fat. However, blueberries have one of the lowest glycemic indexes of fruit out there. You can make this jam without chia seeds, perhaps just add 1 tablespoon of arrowroot flour to thicken things. Chia seeds give a gelatinous texture to the jam without the use of pectin and you don't taste them once they meld into the berries.
If you don't have sprouted rolled oats, you can soak them overnight in water with a pinch of celtic sea salt to release their anti-nutrient compounds (phytic acid, enzyme inhibitors, etc..). Be sure to rinse the oats before adding the other ingredients if doing this step. I know I sound like a broken record, but I can't emphasize the importance of soaking/sprouting your grains, legumes, nuts, and seeds enough. Not only do you want to be able to absorb nutrients optimally because they become bioavailable, it also becomes infinitely easier to digest.
Plants contain anti-nutrient compounds as protective means to survive the GI tract the animal that ingests it and to prevent premature sprouting in nature. If you think about it, it makes sense these compounds exist in nature. When the plant moves to another another location via the feces of an animal, the plant can grow as it stayed in-tact during the animal's digestive process.
Anyway, let's make sprouted overnight oats. My boyfriend and I have gotten into the habit of having overnight oats on hand, and more often than not they come in handy to eat on busy days. Meal prep is important, friends!
- 1 cup sprouted rolled oats
- 1 can full-fat coconut milk
- 1/2 cup water
- 1 teaspoon vanilla extract
Blueberry Chia Jam
- 2 cups blueberries fresh or frozen
- 1 tablespoon lemon zest
- 1/2 teaspoon vanilla extract
- 2 tablespoons chia seeds
- 1/2 cup water
In a jar or bowl, combine all ingredients for the overnight oats. Cover and refrigerate overnight.
Mix chia seeds and 1/2 cup of water in a small bowl, let become gelatinous. Heat a saucepan or cast iron skillet over medium heat on the stove. Add berries and cook until liquid is reduced, 8 - 10 minutes. Remove from heat, add lemon zest, vanilla, and chia seed mixture. Stir to combine, then refrigerate to store.
Once the oats have soaked overnight, serve with blueberry chia jam and optionally add some Sweet & Salty Sprouted Granola for texture.