Yoga Kitchen – Simple, healthy, vegan
Now here’s a really healthy and complete breakfast for lazy people. One of its advantages is that all ingredients are raw. No need to heat or cook anything. Just mix some things together the evening before, and then cut some fruit in the morning. That’s all.
What you need for one serving:
- ca 50 grs of rolled oats
- one and a half tablespoon of chia seeds
- ca 200 ml of plant based milk
- fruit of your choice
Ready in no time:
- Pour the rolled oats and the chia seeds in a bowl, or, even better, in a glass jar that you can close.
- Pour the plant milk over the oats and mingle well. The oats will swell as they absorb the liquid, so make sure they are well submerged.
- Close the jar or cover the bowl and put in the refrigerator to soak for the whole night.
- In the morning you can stir again and add some extra plant milk if the mixture looks too dry.
- Cut up the fruit of your choice to pieces and mix in. You can top with some nuts of your choice, preferably soaked.
There you are.
This breakfast does not contain any added sugar, has a velvety soft texture and a fairly neutral taste, which enhances the flavour of the chosen fruit.
It will give you a satisfied feeling that will last for hours.
Enjoy it!
Even more protein
Do you practice power training or an intense sporting activity? Then consider this:
- Three tablespoons of chia.
- Soy milk for higher protein intake.
- a generous serving of soy yogurt on top.
You can choose whatever plant based drink, like soy milk or a nut-based milk.
Nut milk can be easily home made, in the quantities that suit you. Click here for the recipe.
Are rolled oats “raw” in the strict meaning of the word? Not really. Rolled oats are oat grains that have been squashed between the rollers of a machine, hence “rolled oats”. In the process, some heat is generated. Still, it can’t be compared to boiling.
Chia seeds, are the tiny, black and white seeds of the plant with the latin name Salvia hispanica. When you soak them in water they swell by forming a jelly like layer on their outside. That’s why people sometimes use them in vegan recipes as a substitute for eggs. They are immensely popular as “superfood”.
But what’s so “super” about them? Well, they contain a lot of plant protein of very good quality, and fairly easy to digest. Furthermore, they contain a lot of fibre, a lot of omega-3 fatty acids and minerals such as calcium, phosphor, magnesium en the micronutrient copper. And also vitamins, such as B1, B3 and a remarkable lot of vitamin E.
| Product | Energy | Carbohydrates | Fats | Protein | Fibre |
|---|---|---|---|---|---|
| Chia seeds, per 100 grs | 1832 kJ | 4,9 grs | 31,4 grs | 21,2 grs | 33,7 grs |
Breakfast or no breakfast?
With breakfast I mean your first meal of the day. One can discuss whether to take a breakfast early in the morning or later that day. A lot depends on your daily activities and schedule. I had a tendency to start eating almost right after getting out of bed in the morning, but nowadays I sometimes have my first meal at 10, or 11 am, or even later. It is important to regularly grant your intestines a rest, at least 8 hours or even better 16 hours a day. That way your body is able to correctly assimilate the food and eliminate the waste. A lot of problems with overeating and overweight find their cause in the questionable habit to stuff ourselves with food, almost non-stop from the morning till the evening. Advertising and marketing constantly try to seduce us to do so. To alleviate one’s hunger is something completely different than getting addicted to the feeling of a constantly filled stomach.