Oats With Amaranth, Chia Seeds and Blueberries Recipe (2024)

FAQs

Oats With Amaranth, Chia Seeds and Blueberries Recipe? ›

Soaking: If you have the time, consider soaking the amaranth overnight before cooking. "Soaking the grains makes their nutrients easier to digest and shortens the cooking time," says Ziata. Simply combine amaranth and water in a large bowl, completely submerging the grains.

Soaking: If you have the time, consider soaking the amaranth overnight before cooking. "Soaking the grains makes their nutrients easier to digest and shortens the cooking time," says Ziata. Simply combine amaranth and water in a large bowl, completely submerging the grains.

Chia seeds up the nutrition content in overnight oats. They're loaded with good-for-your-gut fiber and omega-3 fatty acids, which help calm inflammation in your body and may protect you from chronic disease. They also add a nice protein boost to this recipe.

Soaking chia seeds overnight makes them even easier to digest, and making the porridge this way makes your mornings even easier too. Can I heat up overnight oats? If you make this the night before, you can heat it up in the morning if you fancy a warm breakfast.

These tiny seeds can provide fiber that helps lower cholesterol, boost your heart health and reduce your risk of developing chronic disease. That said, because chia seeds are packed with fiber and are calorie dense, stick with no more than 2 tablespoons per day.

For excellent Omega-3 benefits, you can add a teaspoon or two to your oatmeal after it's cooked (you don't want to heat or cook the chia seeds).

Simmer until the water is absorbed and the grains are tender, about 20 to 30 minutes. Add additional water if needed to desired consistency. Amaranth cannot be overcooked and the seeds will always retain a slight crunch. Serve with honey, maple syrup or brown rice syrup.

Turn heat to low, and let simmer for 20-25 minute Most of the water should be absorbed. Take care at the end of the cooking time, because it may get too dry and burn. You should still see the individual grains of amaranth, although they will stick together a little. Overcooking will turn the amaranth to mush.

To cook amaranth seeds, boil them just like rice or quinoa. The tiny granules stick together to form a porridge-like consistency.

What not to do with chia seeds? ›

Omega-3 fatty acids: Chia seeds contain a high amount of omega-3 fatty acids. It is known that high levels of omega-3 fatty acids may increase the risk of bleeding. Therefore, it is advised to avoid taking chia seeds with foods or supplements rich in omega-3 fatty acids.

All that fiber in chia seeds is mostly insoluble fiber, which doesn't dissolve in fluids. Instead, it absorbs fluids and helps create bulky, soft stool. So yes, chia seeds have the right kind of fiber to loosen your poop and give you some constipation relief.

The use of moderate temperatures and short baking times is recommended (150 to 155 °C, less than 14 min) to avoid the loss in essential fatty acids and thus preserve the nutritional value of chia added in functional foods.

Combine the oatmeal and 1 cup water. Microwave on full power for 2 minutes or until the oats are cooked. Add the chia seeds, ground flaxseeds, raisins, walnuts and agave nectar. Let sit 3 to 4 minutes.

If you don't soak chia seeds long enough, they may not swell up and form a gel as much as they should. This means they will be harder to digest and absorb and may cause some discomfort or bloating in your stomach. They may also have a crunchy texture that some people may not like.

Once you know how to soak chia seeds, you'll be able to enjoy them all the time. It only takes 20 minutes to soak them in water or your alternative milk of choice. After soaking, the seeds take on a chewy texture reminiscent of tapioca pudding—and you can use them to thicken or bind various recipes.

Chia seeds as part of a healthy diet

There is no RDA for chia seeds. Still, they can be safely eaten in amounts of 50 grams daily, which is about five tablespoons. Two tablespoons provide all of the nutritional benefits listed above.

How many chia seeds should you eat a day? A common serving size is one ounce (28 g or 2-3 tbsp) of chia seeds. Remember to drink plenty of water to reduce the risk of any digestive side effects.

Chia seeds serving size

If you can begin adding chia seeds to your diet, it's best to adhere to the recommended serving size. The serving size for adults is 15grams (2 tablespoons) daily. For children and teens ages 5 to 18 years the recommended amount is 1.4 to 4.3 grams daily.

Chia seeds are highly nutritious, boast a long list of health benefits and can be a healthy dietary addition for most. However, moderation is key, as eating too many may cause side effects. To prevent this, start with 1 ounce (28 grams) daily and assess your tolerance before slowly increasing your intake.