Banana Overnight Oatmeal and Chia Seeds Pudding

Do you skip breakfast because you don’t have time? There is a solution for you to start your day off.  This banana overnight oatmeal and chia seeds pudding recipe is not only convenient because it takes three minutes to make, but because you don’t have to be rushing the morning.  Your breakfast will be just a grab-on-the-go!   Why not trying something that is healthy, out of the ordinary, affordable, plus it tastes like dessert? 😋

In this post, I am sharing one of my favorite overnight oatmeal recipes.  Also, you will find three significant reasons to consider making it part of your diet:

  1. Why chia seeds and oatmeal are good for your digestive health?
  2. How should you eat uncooked oatmeal to be considered safe?
  3. How come the combination of oatmeal and chia seeds fiber could be a key to long-term weight loss success?

OATMEAL, AN ALLY TO IMPROVE DIGESTION NATURALLY

I started consuming oatmeal on a regular basis as overnight oats when I realized how bad the sugary-flavored-instant-oatmeal was. What are overnight oats? These are oats that are soaked in any type of yogurt or milk for 6-8 hours and absorb the liquid. You can add flaxseeds or chia seeds to the mixture, and toppings like nuts or fruits. The combinations are endless.

There is too much that can be said about oatmeal, but there is something in particular that amazes me, and that is what oats can do to help out with our digestive system.  In this age of so many health problems linked to a diet low in fiber, the unassuming oatmeal can become your best friend.

Check the following information about how oatmeal can potentially benefit your digestive health:

Why is oatmeal a superfood

 

RECOMMENDATION:  Avoid instant oatmeal. It breaks down quickly and is absorbed faster than other types of oatmeal, which can raise your blood sugar levels. Choose plain oatmeal for the best nutritional value and the fewest calories (Old-fashioned rolled oats or steel-cut oatmeal).


BOTTOM LINE:  Conditions affecting the digestive system disease can actually show improvement with regular consumption of oats. Studies have shown that oat bran has been effective in improving ulcerative colitis and can increase the bulk of stool while decreasing constipation.


Is eating uncooked oatmeal healthy?

The concept of having raw oats that have been simply soaked might be kind of new to the majority of us.  For a long time, oatmeal has been linked to the idea of a comforting warm porridge. However, this unusual cold cereal version is unique and worth trying. Do not worry about eating oats just grabbing them from the bag.  Nutritionists experts assure that it is perfectly safe to eat uncooked oats consuming them as an overnight oatmeal breakfast option or in a smoothie.

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IMPORTANT NOTE: Make sure you soak oats overnight (or 6 -8 hours). This way the oatmeal gets rid of most phytic acid.

 

 

Some people seem to digest uncooked oats well, however, some do not.  A person who is more prone to bloating, indigestion, flatulence or is sick should avoid eating uncooked oats. For such people, the cooked form of oats that’s been soaked well a night before seems to work the best.

 

Overnight Oatmeal

 


BOTTOM LINE:  You don’t want to eat raw oats dry.  It is important to increase the amount of liquid you drink as you increase your fiber intake to help you avoid potential gastrointestinal issues like gas and bloating. This can be as simple as blending the oats into a smoothie or soaking them following an overnight oatmeal recipe.


CHIA SEEDS: DO THEY HELP OR AGGRAVATE CONSTIPATION?

If you are looking at options for a high-fiber diet, overnight oatmeal with chia seeds is an excellent one for you to start off. Due to the controversy over chia seeds and their relation with constipation, it is relevant to address a proper response to the question if they can work to prevent it and bring some relief, or make the problem worse.

It is true that there is no magic bullet or replacement for a healthful dietary pattern that relies on a variety of nutritious foods. However, there are options which deserve a special place in our diet and that is the case for chia seeds.

What are chia seeds?

Chia seeds are an unprocessed, whole-grain food that can be absorbed by the body as whole seeds (unlike flax and other hard-to-digest seeds). Chia seeds are also used as a functional ingredient, added to less nutritious items like baked pastries and snacks, to improve their appeal to health-conscious consumers and as a plus, they are gluten-free.

On the chart below, you can see some of the properties these tiny-bit seeds offer to your health:

Benefits of chia seeds on digestive system

Even though the benefits of chia seeds are numerous and are all considered important for the health of the human body, it is important to mention that the amount of chia seeds eaten should always be watched and should never exceed the recommended because otherwise, the side effects might start to come to the surface and which constipation is considered one of them.

IMPORTANT NOTE: Soak chia seeds BEFORE eating, at least 2-8 hours or overnight. Check there is a “gel-like” substance before consuming. The amount of water is always more than the amount of seeds; for example, two tablespoons of chia seed with one cup of water.


BOTTOM LINE:  Constipation might highly occur if the fiber intake of chia seeds is paired with inadequate hydration – chia seeds always need water because they turn into a gelatinous substance when added to any liquid and this should happen outside the stomach, which means before eating it.


ROLLED OATS + CHIA SEEDS = A HELP IN WEIGHT LOSS

Why is a combination of rolled oats and chia seeds better as an overnight oatmeal?

Here’s a quick breakdown of the nutritional information of this mix:

OATMEAL + CHIA SEEDS

**According to the American Heart Association, the daily value for fiber is 25 grams per day on a 2,000-calorie diet for adults. This number may also depend on age or sex.

A study published in today’s Annals of Internal Medicine suggests that something as simple as aiming to eat 30 grams of fiber each day can help you lose weight, lower your blood pressure, and improve your body’s response to insulin just as effectively as a more complicated diet.

 

The combination of a ½ cup of uncooked oatmeal and 2 tablespoons of chia seeds like on this Banana overnight oatmeal and chia seeds pudding recipe will provide you with 16 g of fiber on the same bowl. 😀  Always remember that the best way to get fiber is from food, and not from supplements. (Making one change- getting more fiber – can help with weight loss).

 


BOTTOM LINE:  Although a high-fiber diet is a key to your health you should keep in mind this recommendation: Increase your fiber intake slowly and at the same time increase the amount of water you drink to avoid other symptoms like bloating, gas or diarrhea. Your body needs to gets used to your new, higher intake of fiber.


 

Ready to try this delicious recipe?

Banana Overnight Oatmeal and Chia Seeds Pudding

Prep time: 3Cook time: 8Yield: 1-2 portions

Ingredients:*

**If you have celiac disease or gluten sensitivity, choose oat products that are certified as gluten-free.

Equipment:

✓ Measuring cups

✓ Measuring spoons

✓ Mason jar or a jar with a lid.

Instructions:

  1. Combine rolled oats,  cinnamon, and chia seeds into a small mason jar or another container that can be closed.
  2. Add milk, vanilla extract and raw honey (or pure maple syrup instead). Stir until well combined. Store in refrigerator overnight (6 – 8 hours)
  3. When you are ready to eat this overnight oatmeal and chia pudding, you can warm it in the microwave for 20 seconds or so and then mix in the banana slices or you may eat them right out of the refrigerator. (I like the second option though)
  4. Garnish with shaved dark chocolate and enjoy!

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Articles related to this post:

Oats and bowel disease: a systematic literature review.

Chia seeds and constipation; Is there any relation?

Making one change – getting more fiber – can help with weight loss

Easy Banana Bread with Millet and Coconut Flour (gluten-free)

BANANA BREAD WITH COCONUT AND MILLET FLOUR (GLUTEN-FREE)

I was looking for a dessert recipe to be delicious and at the same time, to fulfill the requirements of being white sugar and white flour free. After some attempts, I finally ended up baking the perfect healthy banana bread using millet and coconut flour, which got my family approval. You will love the flavor and texture of this bread, that can also be made part of your breakfast….. And yes, it is gluten-free!

Main Reasons to Avoid  White Flour and Refined Sugar

Let me share with you why I am not “going with the crowd” when it comes to picking the ingredients on my desserts recipes:

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WHITE FLOUR

Known as ‘White poison”, white flour is becoming a necessity for all of us, but it impacts our health drastically.

  1. During processing, all nutrients are lost.  “Enriched flour” labels mean nothing but 3-4 vitamins at the cost of 10 vitamins lost.
  2. It releases sugar into your bloodstream quickly. Because of its high Glycemic index (GI), white flour consumption spikes up your sugar levels.
  3. During the refining process, all nutrients are removed, and it becomes acidic in nature. Over-acidity is one of the major causes of chronic inflammation,
  4.  It is without fiber, it congests the system, slows down digestion creating a sluggish metabolism.
WHITE SUGAR

Problems occur when you consume too much added sugar — that is, the sugar that food manufacturers add to products to increase flavor or extend shelf life.

  1. It can raise blood pressure and increase chronic inflammation, both of which are pathological pathways to heart disease.
  2. It contributes to weight gain by tricking your body into turning off its appetite-control system because liquid calories are not as satisfying as calories from solid foods.
  3. It increases the chances of higher blood pressure, inflammation, diabetes, and fatty liver disease.

Getting the Best of Both Worlds.

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You can still enjoy delicious desserts choosing the right sweeteners and good flours. Remember that consuming them in the appropriate amounts is the key to get its perks.

Consequently, the ingredients in this yummy banana bread provide so many health benefits that you will not hesitate in taking a slice as a snack or a like a grab and go meal!

  • Ripe bananas: The brown spots on bananas indicate TNF (Tumor Necrosis Factor). TNF helps fight against abnormal cells in the body. Your body can easily break down the carbohydrates in ripe bananas, and they can even aid in digestion
  • Millet Flour: It as a good source of some essential nutrients, including copper, manganese, phosphorus, and magnesium.
  • Coconut Flour:  It’s high in fiber, protein, and healthy fats and is free from wheat and other grains. It is also low in sugar, digestible carbohydrates and calories, and has a low score on the glycemic index.
  • Organic 100% Pure Maple Syrup: Similar to the contrast between whole and refined grains, unrefined natural sweeteners like maple syrup contain higher levels of beneficial nutrients, antioxidants, and phytochemicals than white table sugar or high fructose corn syrup.
  • Pecans: The healthy fats of pecan nutrition are powerful in the production of antioxidants, reduction of inflammation and merely provide a great-tasting addition to almost any dish.
  • Raisins: Raisins contain healthy vitamins and minerals. They are also fat-free and cholesterol-free, high in antioxidants, and an excellent source of fiber.
  • Pure Vanilla Extract: It is richer tasting and may offer health benefits you won’t get from the synthetic version. It is a powerful antioxidant, antibacterial and reduces inflammation in the body.
  • Ceylon Cinnamon: Cinnamon can dramatically reduce insulin resistance, helping this vital hormone do its job.

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Are you ready to try this recipe?  There is no need for a mixer for this recipe! Clean-up is easy too.  On your marks. Get set… GO!


BANANA BREAD WITH MILLET AND COCONUT FLOUR (GLUTEN-FREE)

Prep time: 10 minutes   Cook time: 45 minutes   Yield: Makes one loaf

Ingredients:

Wet ingredients

    • 3 medium over-ripe bananas, mashed (about 1 1/4 cups mashed banana) The riper the bananas, the better the loaf will taste.***
    • 1/4 cup of melted extra-virgin coconut oil.

Dry ingredients

Millet Flour

Coconut Flour

Instructions:

  1. Preheat the oven to 350ºF.
  2. Lightly oil spray your 9-inch by 5-inch loaf pan*. In addition, cut 1 strip of unbleached parchment paper and cover the interior of the bread pan. This will help your bread lift out once it is baked.  (You can use a cupcake pan instead).
  3. Whisk together the dry ingredients in a medium-size bowl and set aside.
  4. In a different bowl,  combine all the wet ingredients.
  5. Finally, mix together all ingredients in one bowl until well incorporated. Note: Overmixing or mixing using beaters will create a dry and thick loaf.
  6. Add pecans and/or raisins if you want to and mix.
  7. Pour into the lined loaf pan (or into the cupcake pan using cupcake baking cups).
  8. Bake for 45 min (when using a loaf pan)  or 30 min approx. (if using a cupcake pan).  Remove from the oven insert a toothpick into the loaf. If it does not come out cleanly, return the bread to the oven for another 5 minutes and check again. Continue until the toothpick removes clean
  9. Take it out from oven and let it cool down 10 minutes. Serve and enjoy!

BAKING CONSIDERATIONS:

*Aluminum bread pan works the best.  Glass pans are not recommended.

**Overmixing or mixing using beaters will create a dry and thick loaf.

***If you don’t have ripe bananas on hand,  pre-heat your oven 250ºF and bake the bananas (with the peel on)  over a tray for 15  to 20 min or until the bananas turn into a dark color. Be careful not to burn them.

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**** Keep the banana bread in a covered container in the fridge to preserve its freshness. It usually can be consumed in the next 4 days.

STEP BY STEP PICTURES:

Step # 2

Step #3 & 4

Step # 5 & 6

Step #7, 8 & 9

IF YOU ARE MAKING BANANA BREAD MUFFINS:


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Shop the cooking tools you will need for this recipe:

Checa la Receta del Pan de Plátano en Español aquí:

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Coconut Flour Pancakes Recipe (gluten-free)

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I had seen the coconut flour many times on the shelf at the store before while wondering what would it be used for.  The variety overwhelmed my mind: Almond flour, oat flour, millet flour, rye flour, etc. But it wasn’t until  I bumped myself against the wall, finding out we should avoid the cornflour and the wheat flour for the medical recommendation, that I felt hopeless and out of options. Mexicans don´t eat if tortillas are not on the table for every meal ha, ha, ha. What was going to happen with us?

Obstacles can be a stumbling block or a stepping stone. It is up to you!

Seeing a stumbling block would have been the same as choosing to close the door to a new world of healthy and delicious food that I completely ignored.  The second alternative was what I decided to go for, so I chose to see an opportunity which I do not regret for a second.

 

DISCOVERING NEW HORIZONS

architectural-design-architecture-brick-wall-422844Entering this door of healthy options took from me to be open-minded.  It was necessary to let go what I treasured as our traditions or personal tastes with food so I can be willing to experiment and practice consistently until I could make it.

 

It is OK to feel disappointed at first, but it is crucial to understand that you need to move on. When I was almost giving up on the idea that desserts were completely out of our menu, I realized that the party was just about to begin. 🙂   After some messy and frustrated attempts with coconut flour finally, I came out with a delicious recipe for healthy pancakes made from scratch. My surprise was even bigger when I saw the welcoming reception they had with my family.

 

COCONUT FLOUR BENEFITS

  • High fiber
  • Fewer carbohydrates
  • Gluten-free
  • Low cholesterol
  • High protein
  • Low glycemic index and also
  • An ally on losing weight

Doesn’t it sound amazing?  What else could you ask for if I assure they taste delicious?

 

CONSIDERATIONS BEFORE YOU START

Let me share with you three things I have learned by experience when cooking with coconut flour before you start with the recipe:

  1. Coconut flour is extraordinarily absorbent and very little amount is needed to produce a recipe successfully.
  2. Coconut flour recipes usually require plenty of eggs. In my case, I don´t like the flavor of the egg tasting in my food, so I substitute part of the eggs with the flax seed meal (1 egg= 1 Tbs. Flax seed meal with 3 Tbs. water). It gives a nutty flavor to your recipes.
  3. Coconut flour is very sensitive when it comes to measurements.  Have always on hand your measuring spoons.

If you follow the recipe as follows and keep practicing,  believe me, you will get confident, and the results are going to be awesome.

 


COCONUT FLOUR PANCAKES RECIPE

(2 portions = 6 small pancakes)

Ingredients:

2 Tbsp. of  organic coconut oil extra-virgin melted
1 tsp. vanilla extract
2 eggs
1 tsp. raw honey
1/2 cup of coconut milk (you may need more)
1/2 tsp. cinnamon
1/2 tsp. baking powder
1/4 tsp. of salt
4 Tbsp. of coconut flour
2 Tbsp. of  flaxseed meal (flax seed grounded)
Coconut oil Spray

Toppings:


Instructions:

  1. In a medium bowl, whisk the liquid ingredients: Eggs, honey, vanilla extract, coconut milk and coconut oil previously melted.
    In another medium bowl, whisk together the dry ingredients:  Coconut flour, baking powder, ground flaxseed meal, salt, and cinnamon.
  2. Add dry ingredients to wet ingredients; stir with a fork until well combined and no lumps remain. (Add more coconut milk if needed).
  3. Allow resting until slightly thickened, about  5 minutes.
  4. Place a large pan over medium-low heat and lightly grease using coconut oil spray. Once heated, pour 1/4 cup of the batter into prepared pan. Once golden on the bottom and bubbles begin to form on top, flip to the other side. Continue to cook until golden. Repeat with remaining batter.
  5. Serve warm with your favorite pancake toppings.  Strawberry slices, chopped pecans, and pure organic maple syrup are the best!

 

*As an Amazon Associate I earn from qualifying purchases.

 


 

 

Coconut Flour Pancakes

 

EasyCOCONUT FLOUR PANCAKES

 

 

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