Good Fat For Breakfast
It’s about the middle of the summer in the U.S. which makes us sentimental for a few classic summer-time fresh foods such as berries, melons, tomatoes, peaches, herbs, and greens! We are also likely keeping our food options on the cool side vs eating as many heated options.
Two of my favorite morning go-to’s, especially when it’s hot outside, are “overnight” oats or chia “pudding”. Essentially this is soaking oats, chia seeds, or a combination of both in the refrigerator so they are softened, but chilled. Many recipes call for nut milk or greek yogurt for liquid (full-fat coconut milk is a great option). Sometimes, I also snag extra juice from frozen berries that have been defrosted for the soak. I find this adds even more flavor to the oats or chia themselves.
Ketodamia Good Fat Bar
Overnight oats or chia pudding can be packed with flavorful options such as fruit, cinnamon, mint, cacao powder or nibs, vanilla extract, matcha, coconut, etc., etc. The list is close to endless. It is easy to find many recipe options online. Best of all, overnight oats and chia pudding are great options to pair with yummy Good Fat Bars.
A good rule of thumb for facets such as blood sugar and hormone regulation is to start your day with a meal that includes complete protein, healthful fat, and fiber.
Preferably the fiber will come from whole, plant-based sources. Also, as a reminder, a “complete protein” is one that has the 9 essential amino acids that our bodies do not produce and, therefore, need to come from daily food sources.
Chia Pudding with Berries
Chia seeds are considered “high-quality protein” while oats are commended for being a “healthy grain”. Therefore, I venture to suggest that you try them in combination. Typically, I aim for an approximate 60:40 chia seed to oats ratio. You can also include something such as nutrient-rich pumpkin seeds in the blend or add a chilled boiled egg on the side for an additional protein punch.
Oats and chia seeds both have fiber. To boost plant-based fiber, even more, I love to include berries which can also be supportive of a low-glycemic approach. Best of all, since it’s summer, you can likely use fresh vs frozen!
Whatever combination you pull together, I am sure it will be fantastic!
Ashley Arnold
Ashley runs a lifestyle health coaching service centered on evidence-based behavioral change and systematized approaches from integrative health services and healthcare. She includes functional health assessment tools that support setting more clear, realistic goals that are tailored to each client. She appreciates the products and mission of Good Fat Company due to the emphasis on whole-food, nutrition-rich products without processed additives or fillers. Also, the product line is applicable across dietary spectrums from vegan to paleo and most anywhere in between. Further information can be found HERE.
References:
Bjarnadottir, A. (2019, Mar 12). Chia Seeds 101: Nutrition Facts and Health Benefits. Healthline. Retrieved from https://www.healthline.com/nutrition/foods/chia-seeds.
Palsdottir, H. (2016, Jul 19). 9 Health Benefits of Eating Oats and Oatmeal. Healthline. Retrieved from https://www.healthline.com/nutrition/9-benefits-oats-oatmeal.
