Fiber Fool

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Summer Inspired Breakfast On The Go

Filed under: In the Kitchen — Kristi at 3:52 pm on Thursday, July 26, 2012

Yogurt steeped oatmeal & chia pudding with cardamom & a honey lime peach. Summer in a jar!

A quick drive-by post today, just because my breakfast this morning was so amazingly good and summery I had to share before I forgot what I did :-)

Due to various issues, including skin troubles from the weight loss, I haven’t been making it to the gym for more than yoga lately so it has been a long time since I had my yogurt steeped oatmeal and chia seeds. I was also kind of tired of my chocolate and raspberry concoction so wasn’t thinking to do so even if I wasn’t going to the gym. And I got into the habit of enjoying a more leisurely breakfast with DH. But traffic is the pits this week due to a massive street closure in the heart of town and getting lunch this week has been a problem as well. So, sick of having less than 1/2 of my daily protein requirements in by the time I get home from work (and feeling that lack of protein to my very bone) I decided to throw together a jar last night to bring to work today. When I thought of the chocolate raspberry I almost groaned. Then I remembered there were 2 small peaches left from our Farmer’s Market visit on Saturday and the wheels in my head started to turn…

The result tastes like summer in a jar to me! It does take a little bit of pre-planning as everything but the fruit mixture really needs to steep overnight in thre fridge. But it does throw together pretty quickly. Then in the morning I just washed, sliced and dressed my peach and sat it atop the now thick “pudding” and brought it with to work. I think the 30 minutes or so the peach sat dressed atop the pudding helped it release some juices that made every bite taste peachy, even if there wasn’t a peach chunk in it, so I would recommend allowing for that time in the morning if you can.

Peachy Oatmeal and Chia Breakfast Pudding

Serves 1, but is easily built assembly line style as needed
Ingredients for Pudding

  • 1/3 cup old fashioned rolled oats
  • 1/3 cup 1% milk (or milk of choice)
  • 1/3 cup 2% Greek yogurt*
  • 1/2 serving of vanilla protein powder (I use Solgar which is unsweetened)
  • 1 Tbl chia seeds, whole
  • 1 tsp stevia or lower glycemic sweetener such as coconut sugar
  • 1/8 tsp nutmeg, freshly ground
  • 1/4 tsp cardamom, freshly ground
  • 1/4 tsp cinnamon
  • pinch of sea salt
  • small splash of almond extract

Ingredients for Honey Lime Peach Topping

  • 1 small peach, washed and cut into bite-size chunks
  • 1 Tbl lime juice (or 1 packet of TrueLime)
  • 1 tsp honey (or to taste)

Directions

  1. Combine all pudding ingredients together in a pint jar (the wide mouth ones are easiest to eat from and clean) and stir until well mixed, making sure all dry ingredients are fully incorporated.
  2. Cover and place jar in fridge to steep overnight, an absolute minimum of 4 hours is required, but 8 is better and it will last up to 3 days.
  3. About 30-60 minutes before eating, wash and slice peach and dress with lime juice and honey and place on top of the oatmeal pudding.
  4. Stir in peaches and juice just before eating and enjoy!

* If you opt to use a different yogurt you won’t have the consistency or protein balance here. You may need to adjust by using more yogurt and less milk or thickening with a bit more protein powder etc. I also don’t recommend going for fat-free products as fat is essential to processing many vitamins and minerals and aids in the body feeling fuller for longer by slowing the absorption (along with the protein) or the carbohydrates.

Nutritional Info: 354 calories; 7.4 g fat; 49 g carbohydrate; 8.5 g fiber; 24.8 g sugar; 26.3 g protein.

The carb may seem a tad high here, but it is almost all whole grain or fresh fruit (less than 6 g are from added “sugar”) and it is good to hit your body with carbs earlier in the day to jump start your metabolism. It also contains about 1/3 of your daily fiber (not always the easiest meal to get high in fiber with natural foods) and a good dose of protein which act to reduce your body’s spike in blood sugar and help you feel more satisfied for longer. Cinnamon is also said to help keep your blood sugar more even. All-in-all a satisfying and nutritious breakfast I think!

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