I can’t stand those instant oatmeal packets that you find in any grocery shop. The more colorful they are, the more processed additives, crazy amounts of sugar and close to zero nutrients they contain.
That’s why a few years back I started using as part of the breakfast routine my own straight-up whole-grain oatmeal with all sorts of raw nuts, seeds, fresh berries and other fruits, so that I could have protein, antioxidants, omega 3 and calcium in one go.
Even though I like to change the type of berries and nuts I am using on a regular basis, every single time I choose to add chia seeds due to their positive health effects.
Besides from the huge NUTRITIONAL PROFILE, those little seeds are tasteless, which make them easy to include into almost any meal.
1. Packed with Fibre
Only one serving of chia seeds (about 2 tablespoons) contains 11 grams of dietary fibre, which is a third of the recommended daily intake for adults. Therefore, adding 2 tablespoons of chia seeds to your everyday life is the easiest way to make sure you are including a good amount of fibre – so important for your digestive health.
2. Packed with Protein
Chia seeds contain a great source of protein – a great staple especially for vegetarians and vegans who need to ensure they consume enough protein on a daily basis.
3. Packed with Omega 3
Chia seeds are also loaded with omega-3 fatty acids – vital for brain health.
4. Packed with Calcium and Phosphorus
A serving of chia seeds also helps you maintain healthy bones and teeth due to they contain about 30% of the recommended daily value for phosphorus and 18% for calcium. That is an extra bit of help in preventing osteoporosis.
5. Packed with Manganese
You might have not considered manganese yet as an important nutrient for health. However, manganese helps our bodies consume some essential nutrients such as biotin (also called vitamin B7 or vitamin H) and thiamin (also called vitamin B1) – essential for our metabolic process.
In case I have something else (for instance Super-creamy Scrambled Eggs with Spinach– another favorite recipe) for breakfast, I simply sprinkle chia seeds on them, as well as on top of salads and smoothies. If you fancy a super-natural smoothie, here is the recipe – Banana-Grape Protein Smoothie.
Today I will share with you my favorite (seriously) breakfast. Although I try to bring variety into my morning routine as often as possible, I have to admit I cannot resist too long without this recipe. I simply love it! I have been having it for the past two years at least 3 times a week.
A lot, right? However, it’s one of the healthiest and quickest recipes I have ever tried.
My personalized Muesli makes up an absolutely core part of my everyday nutrition.
- 1 banana, chopped
- 6 raw shelled walnuts, crushed
- 4 tablespoons chia seeds
- 2 tablespoons raw sun flower
- a handful of fresh blueberries
- a handful of fresh strawberries
- a handful of blackberries
- 8 teaspoons of rolled plain oats (I use the gluten-free ones)
- 2 cup of unsweetened almond milk
- It’s pretty quick. Just mix all the ingredients mentioned above in a bowl/plate and serve it with unsweetened almond milk.
Get creative, use the ingredients you have at hand and stay healthy! Make sure you only "cook it fit".