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.
Ultimate Chia Overnight Oats + Goji Berry Puree
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.
Additions to Boost Chia Overnight Oats
But to make them cover all post-workout needs, to make your overnight oats POWER OVERNIGHT OATS, you need to add proteins and other nutrients, in part to kick off muscle recovery, and to replace minerals lost to sweat. So, of course I added chia seeds for protein and fiber, but I also added:
- 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 Hemp Seeds?
Hemp seeds are fantastically nutritious, rich in two essential fatty acids: omega-6, known to balance hormones; and omega-3, which supports the heart.
Hemp seeds contain all essential amino acids as well as nine our bodies cannot produce – a very rare occurrence with plant protein sources. Hemp seeds also carry a nearly complete nutritional panel of vitamins and minerals that our body needs, especially after an energetic workout.
In fact, to convert this meal to keto, a diet that is low in carbs, I recommend replacing the oats with hemp hearts, essentially converting this recipe to Overnight Hemp.
What Nutrition Do Chia Seeds Add?
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 tbsp 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!
Now, if you do make this recipe as a restorative post-workout snack, remember to make it at least four hours ahead because a post-workout snack is most beneficial to the body when eaten at least 20 minutes after you are done exercising because blood circulation is at its peak.
Okay, so end of the science lecture. Go make some POWER overnight oats!
I hope you enjoy this recipe.
And if you want to see more overnight oats recipes, visit my Seven Ultimate Overnight Oats Recipes.
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Ultimate Chia Overnight Oats + Goji Berry Puree
POWER Overnight Oats
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.
Dee Dine is founder of Green Smoothie Gourmet, a plant based recipe blog, and author of the recent cookbook, Crazy Healthy with 4 Ingredients . On this blog you’ll find incredibly easy recipes with hidden veggies for anyone wanting to eat healthier, regardless of diet. Dee has graduate degrees in sciences and journalism. More about Dee Dine here.