Oatmeal once again is taking the center stage, but this time, I am pairing it with some of my favorite superfoods, such as goji berries, mulberries and chia seeds. Goji berries are an antioxidant powerhouse and fight off free radicals (think of the outside pollutants that age us on a cellular level). They contain all essential amino acids, as well as have the highest concentration of protein of any fruit. They are loaded with vitamin C, contain more carotenoids than any other food, have twenty-one trace minerals, and are high in fiber and have 15 times the amount of iron and calcium found in spinach.
Mulberries are known as a superfood because they contain a huge amount of antioxidants, and contain a large amount of Vitamin C, potassium, iron, and are very low glycemic. They also contain small does of protein and calcium. They’re also lower in sugar than other dried fruits and contain high amounts of the antioxidant resveratrol.
Chia seeds are one of my favorites and most versatile superfood. They are a great source of omega-3 (even more than flax or salmon) which is a healthy fat that our bodies and brains need for development, memory and mood. They are also high in protein and contain all the essential amino acids just like goji berries. Then they are loaded with fiber which is a natural detoxifier and loaded with the highest antioxidant level in any edible food.
If that isn’t a reason to add superfoods to your daily diet, I don’t know what else is!
So here is a way to blast your body with some AMAZING nutrition first thing in the morning!
I actually start this the night before by mixing all the key ingredients and allowing the rolled oats, berries and water to sit overnight until morning. This allows for the oats to breakdown and become more highly digestible. It also rehydrates the berries so they are more plump and juicy instead of hard and chewy which I prefer when eating a warm bowl of oats. Keep in mind that you use steel-cut oats in place of the rolled oats, but DO NOT use instant oats unless you are wanting MUSH for breakfast.
Once morning arrives, transfer the oats from their bowl into a saucepan. Add a pinch of salt and if most of the water has been absorbed, add at least another 1 C. otherwise, just bring to a boil. Cover and allow to simmer 10 minutes.
Now here is the part that sets this recipe apart! While your oats simmer, make your chia pudding by mixing 1 C. dairy free milk (I used coconut) to 1/4 C. chia seeds. Mix well and let sit while oats are cooking.
Once oats are done, transfer to a serving bowl, mix in 1/4 C. chia pudding then top with fresh sliced fruit. We added a sprinkle organic brown sugar just so the kids didn’t think it was too healthy! 🙂
Overnight oats are loaded with superfoods such as goji, mulberries and chia seeds to Supercharge your morning routine.
- 3/4 C. rolled oats
- 1/4 tsp. cinnamon
- 3 TB. goji berries
- 2 TB. mulberries
- 2 C. water
- pinch of pink Himalayan sea salt
- 1/2 C. fresh berries, sliced
- 1/4 C. chia seeds
- 1 C. dairy free unsweetened milk (coconut, almond, soy)
- In a medium bowl, mix oats, cinnamon, goji berries and mulberries in 2 C. filtered water and refrigerate overnight.
- In the morning, pour soaked ingredients and a pinch of salt in a medium saucepan (add 1-2 C. extra water if needed) and bring to a boil.
- Bring to a simmer and cover 10 minutes.
- In a small bowl, add chia seeds and stir in dairy free milk. Mix well and let sit while oats are simmering.
- Remove oats from heat.
- Divide oats into servings bowls.
- Mix in 4 TB chia pudding to each serving then top with sliced berries.
Not all oats are gluten free, so check labels to make sure you have the right oats for your diet. *steel cut oats also work well in place of rolled oats