This chia overnight oats jar is the ultimate powerhouse of protein and fiber, turbo-boosted by chia seeds, but also hemp seeds and goji berries, all powerfully energizing whole food ingredients.
Chia Overnight Oats
Hello! I made the perfect post-workout snack here using overnight oats, goji berries and some additional essential superfoods.
The resulting snack is a power jar designed to restore and repair after an exercise regime or even just a tiring day.
How Healthy Are Overnight Oats?
In general, the benefits of basic Overnight Oats - the practice of soaking rolled oats in a jar the night before and eating next day - are well documented.
Not only is it a super speedy meal prep idea, the recipe is actually perfect for weight control. And this recipe is the perfect cocktail before bed to trigger a healthy night's sleep.
Specifically, overnight oats - using the basic recipe - provides a meal that holds slow-digesting carbs, and is blood-sugar friendly, high in fiber, low in fat.
And as a restorative workout snack, a cup of overnight oats is pretty good with all that fiber. And the oats also have carbs that restore glucose and glycogen stores you used up during your workout.
A Post Workout Snack
Overnight oats are great for post workout recovery. Add more proteins and other nutrients to kick off muscle recovery, and to replace minerals lost to sweat. Add ingredients like this:
- hemp seeds, for protein and healthy fats
- dark chocolate, for magnesium and antioxidants to help support recovery
- And berries, for added antioxidants, fiber and flavor.
How Healthy Are Chia Seeds
The addition of chia seeds in my Power Overnight Oats is key as well to making this perfect for post-workout recovery. Chia seeds are nutritionally similar to hemp seeds, although chia seeds provide fewer vitamins and minerals. But they are higher in fiber (2 tablespoon contains 11g of fiber) than hemp seeds, so they provide the perfect compliment here.
In fact there is a whole controversy surrounding which to use - hemp hearts (shelled hemp seeds) or hemp seeds (fibrous shell intact). I personally prefer hemp hearts in my overnight oats because they are softer. Hemp seeds are best for keto diets as well since the carbohydrate level is lower when the shell is removed.
But there is a nutritional loss to removing the hemp shell, primarily the loss of fiber. Hemp hearts essentially have very little fiber to contribute which is fine with me since I add in chia seeds for fiber. But you can decide which to use, and if you want to read more about the controversy here.
Why Add Goji Berries to Your Breakfast?
So what are these goji berries I clamor on about occasionally? I chose goji berries here in this recipe, but blueberries, strawberries work too - berries add vitamins and antioxidants.
I chose goji berries because I happened to have some in my pantry, they - like hemp seeds - are known for their unusual amount of amino acids. They are also 500-times more supportive vitamin C than an orange!
More Grab And Go Breakfasts
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Chia Overnight Oats
Chia Overnight Oats
- 1 cup plant milk
- 3 tablespoon hemp hearts
- 2 tablespoon chia seeds (I used white chia seeds here, but black are equally nutritious)
- ¼ cup gluten-free rolled oats (replace with hemp hearts for keto diets)
- 2 tablespoon maple syrup
- 1 teaspoon cinnamon
Goji Berry Puree (optional)
- ¼ cup goji berries (I use this brand)
- ⅛ cup raspberries
- 2 teaspoon lemon juice
Make Goji Berry Puree
- If your goji berries are crunchy-dry, not soft like raisins, then soak them until they feel rubbery.
- Blend the raspberries and goji berries in short bursts to create a pulp. Add in a bit of water if the blender needs it, and the lemon juice.
- Set the puree in the refrigerator.
Make the Overnight Oats
- In a 2-cup jar that has a lid, stir together the milk, hemp hearts, oats, chia seeds, cinnamon, and maple syrup.
- Refrigerate at least four hours or overnight.
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