It’s #MealPrepSunday! This Super-Seed Pudding makes for an energizing and filling breakfast that you can make tonight and grab and go in the morning. It is perfect for the first work week of 2016. Not only is this one-bowl masterpiece ready in 20 minutes, but it is also a great way to start your year off on a healthy foot.
Today I am sharing a raw version of my beloved overnight oats that is grain-free and just as simple to make. While I love overnight oats, it took bit of a back seat last year as I began to transition towards incorporating mostly raw foods into my diet. The convenience factor of this recipe makes it a great option for breakfast when you’re short on time and on the go. I love filling small mansion jars with this delicious pudding and taking it to work with me.
buckwheat for beauty
As an alternative to oats I have used raw buckwheat groats, which you may be surprised to learn is not wheat at all - it is actually a member of the rhubarb family. Buckwheat is a youthful skin protector. Its main phytochemical is rutin which decreases wrinkle-forming AGE’s (advanced glycation end products which are substances that can be a factor in the development or worsening of many degenerative diseases) in the body, which makes it a major anti-aging food. It also boasts high levels of magnesium, iron and protein, including essential amino acids, as well as fiber. Buckwheat groats refer to the whole grain. You can also find buckwheat flour which is gluten-free and a nutritious alternative to regular flour as it has a relatively lower glycemic index. Be sure to store you buckwheat in the refrigerator or freezer to maintain its high levels of naturally occurring healthy oils.*
chia to keep you feeling full
While chia seeds may be tiny, they can absorb about ten times their weight in liquid. As they hydrate in your stomach, they take up space which in turn prevents hunger. Even chia that is already hydrated in a pudding, like in this recipe, does the same. Chia also has high protein and fiber content, both of which have been shown to lead to increased satiety and will keep you feeling full.**
but where do you get your protein?
All of the super seeds used in this recipe including sunflower, chia and pumpkin seeds, are packed with good for you nutrients and protein, and hemp is no exception. I always use the example of hemp hearts as one of the sources of where I get my protein, as hemp hearts contain 24g of protein in every 1/2 cup! Not only does hemp taste delicious (it has a mild nutty flavour), but it is also easy to use and incredibly versatile. I always add hemp hearts to my daily smoothies and use it as a topping on avocado toast, salads, soups and pasta. In addition to being an excellent plant-based source of protein it is full of healthful essential fatty acids, with the ideal balance between omegas 3 & 6. To learn more about hemp and the fascinating history of this superfood click here.
To make this recipe completely raw I recommend using your favourite raw nut or seed milk, like cashew milk or raw coconut milk if that is available to you. You may also opt to use a non-raw plant-based milk like rice milk or full-fat coconut milk. By choosing dairy-free milk you’re avoiding dairy which is one of the most common food intolerances. Dairy contains a protein called casein and a sugar called lactose, which can cause bloating and gas - not a great way to start your day. You will also be avoiding digestive issues caused by dairy which prevents your body from breaking down and assimilating essential nutrients. As well, dairy products are acidic and create inflammation in the body.*
Dairy-free milk is inherently cruelty-free as well. Make no mistake, the exploitation of cows within the dairy industry is akin the the exploitation of animals for their meat. I was a vegetarian for a long time and I will admit that there was a disconnect in the way that I viewed dairy. There are many wonderful resources on this topic and I encourage you to conduct you own research and educate yourself on the treatment of dairy-cows. This article by Farm Sanctuaries is a great place to start.
Ingredients (makes about 3 cups of pudding)
1/4 cup raw buckwheat groats
2 tablespoons chia seeds
2 cups plant-based milk
2 tablespoons hemp hearts (Manitoba Harvest Hemp is my favourite)
2 tablespoons rasins
2 tablespoons raw pumpkin seeds
2 tablespoons raw sunflower seeds
2 tablespoons goji berries
1 tablespoon maple syrup (not technically raw) or raw sweeter
1 teaspoon vanilla ground beans/extract
1/2 teaspoon cinnamon
A pinch of pink Himalayan salt
[ Be sure to use raw ingredients if you want to make this fully raw].
(use organic ingredients)
1. Mix all ingredients in a medium mixing bowl. Refrigerate for a minimum of 20 minutes or overnight until thickened.
Yes, there is only one step.
Optional topping ideas: fresh fruit, additional seeds, goji berries and/or hemp.
Note: The thickness of your pudding will vary depending on the type of milk you use. If it is too thin for your preference after is has sat for at least 20 minutes, add additional chia seeds. Conversely, if it is too thick add more plant-based milk.
To get your hands on yummy, nutty hemp hearts for this recipe check out Manitoba Harvest Hemp Foods and get 10% off using the promo code “Hemptastic” at checkout. Click here.
Happy New Year!
* Hart, Jolene. Eat Pretty: Nutrition for Beauty, inside and out. San Francisco: Chronicle, 2014. Print.
** Hoffman, Janie. The Chia Cookbook: Inventive, Delicious Recipes Featuring Nature's Superfood. N.p.: n.p., n.d. Print.