Power Berry Chia Overnight Oats

A simple breakfast rich in antioxidants.

Talk about starting the day off strong with a punch of anti-oxidants. Every ingredient in this breakfast is nutritious and it takes about 10 minutes to prepare: 5 minutes the night before and 5 minutes in the morning. The key is in perfecting the chia pudding layer to the consistency you prefer as this breakfast can work with almost any fruit.

overnightoatscrop

Ingredients:

  • 1 tbsp chia seeds
  • 1/2 cup oats
  • 3/4 cup almond milk
  • 1 tsp cinnamon
  • 1 cup frozen berries (cherries & blueberries), organic if possible
  • toppings: pomegranate

How to: 

  1. Whisk together oats, chia seeds, almond milk and cinnamon in a bowl.
  2. Place in fridge overnight.
  3. In the morning puree frozen fruit in food processor.
  4. Get creative layering the oat mixture with fruit mixture, or simply mix everything together.

PCOS Powers:

  • chia seeds = high in omega 3s which can help decrease high testosterone and improve egg quality
  • blueberries = low GI fruit, may help to lower blood glucose levels
  • cherries = low GI fruit, may help lower inflammation
  • cinnamon = may help balance glucose levels, lower cholesterol, and decrease triglycerides in blood
  • pomegranate = may help lower cholesterol and triglycerides

Banana Oat Pumpkin Pancakes

Vegan, gluten-free pancakes with flavors of fall.

I wasn’t a huge pancake eater growing up. This is likely because pancakes are not something that typically comes to mind when we think of healthy breakfast options (and I have been a health fanatic for a LONG time). However, recently I discovered how to make nutrient-rich, gluten-free plant-cakes which can easily be eaten everyday. The first 3 ingredients listed (oats, banana, almond milk) are a great base to then flavour with seasonal fruit or vegetables (pumpkin, for example). Pumpkin has several evidence-based health benefits including: improved heart health, better eye health, and lower blood pressure.

You may find these much denser than typical pancakes (great for sharing with a friend or saving them for yourself). Also, I like making mini pancakes which results in more pancakes (for stacking fun). Enjoy!

banana vanilla protein pancakes phruitful dish

Pancakes:

  • 1 cup rolled oats
  • 2/3 cup unsweetened plant-based milk
  • 1 ripe banana
  • 1/3 cup pumpkin
  • 2 tsp pumpkin spice (2 parts cinnamon to 1 part each all spice, nutmeg, ginger)

Sauces:

Berry Sauce (heat on stove to make a thick syrup):
  • 3 frozen strawberries
  • 1 tbsp maple syrup
Almond Date Sauce (use blender):
  • 3 dates
  • 1 tbsp almond butter
  • almond milk to thin

banana vanilla protein pancakes phruitful dish

How to:

  1. Blend pancake ingredients in a blender until it becomes a smooth enough consistency for pouring.
  2. Use a measuring cup (1/4 or 1/3 cup) to transfer and pour batter for each pancake on to a hot frying pan (with stove on medium heat).
  3. Cook pancakes until bubbles start to form, then flip them.
  4. Stack pancakes on a plate.
  5. Put sauce ingredients in food processor and blend until smooth.
  6. Pour over stack and top with fruit and/or nuts.

banana oat pumpkin pancakes phruitful dish

PCOS Powers:

  • cinnamon = may help balance glucose levels, lower cholesterol, and decrease triglycerides in blood
  • almond milk = high in vitamin D and calcium (many women with PCOS are vitamin-D deficient)
  • oats = low glycemic load, high in fiber, maintains blood sugar levels, and contains tryptophan which boosts serotonin levels for better sleep and a stable mood

 

Black ‘n Blueberry Overnight Chia Seeds

An easy, make-ahead breakfast idea.

Overnight oats with a twist: chia seeds! Sometimes I will mix oats and chia together (cheaper than straight chia alone) but I splurged on this recipe to experience the full chia seed effect. To boost the protein content I added protein powder, but this is totally optional as the chia & almond milk provide about 8 grams of protein already. PS. Getting creative with toppings is the most fun part for me!

blackberryoats

Ingredients:

  • 1 cup almond milk
  • 3 tbsp chia seeds
  • 1 scoop vanilla plant-based protein powder
  • 1 tsp cinnamon
  • 1 cup frozen blackberries and blueberries

How to:

  1. Whisk almond milk, chia seeds, protein powder and cinnamon in a bowl.
  2. Place in fridge overnight.
  3. In the morning remove from fridge.
  4. Puree frozen fruit in food processor until creamy (add a splash of almond milk).
  5. Layer fruit with chia seed mixture and top with whatever you want (here I have goji berries and coconut).

PCOS Powers:

  • cinnamon = may help balance glucose levels, lower cholesterol, and decrease triglycerides in blood
  • chia seeds = high in omega 3s which can help decrease high testosterone and improve egg quality
  • blackberries = can assist in liver disease protection
  • blueberries = may help to lower blood glucose levels