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Recipe: Fresh Fruit Bowl With Sprouted Oats and Chia Seeds

Recipes

Recipe: Fresh Fruit Bowl With Sprouted Oats and Chia Seeds

Olga Gulati

More than a recipe, this meal is simply a combination of nourishing foods put together in a bowl and turned into breakfast. 

My heart sings with joy because Juno loves it.  This is what she eats for breakfast at least three times per week. Other days we will eat eggs and at least once per week we have our sugar and grain free muffins. 

While we strongly encourage a very healthy diet for Juno, she is no stranger to cookies, cake and pizza as well.  Sometimes her dinner request is for ice cream.  The important thing is that we have exposed Juno to a lot of different foods. We also keep the options limited to real foods at home.  It is easier to havea toddler make healthier choices if they know those are the only options they are going to have.  That same plan of action serves me as well!  If I have ice cream sitting in my freezer, there is no chance that it will last more than one night before I eat it. 

The rule that we have is that we eat as clean as we can at home so that when we go out we can relax and eat the not-so-healthy, but very fun foods. 

This breakfast bowl is a very balanced way to start the day. It contains protein and healthy fats coming from the chia seeds and the almonds.  There is fiber coming from pretty much every ingredient, and healthy carbohydrates coming from the fruit and the sprouted oats.  There are no added sugars, which is a huge accomplishment considering a 3 year old is eating it. If you are used to sweeter things it would be  perfectly fine to add some raw honey.  Try it and let us know how you like it. 

This recipe yields 4 servings. 

Ingredients:

  • 2 cups rolled oats
  • 2 cups chia seeds
  • 1 tablespoon cinnamon
  • 4 cups water (for soaking)
  • 2 cups peeled and cut papaya 
  • 2 cups blueberries
  • 1 cup pomegranate seeds
  • 2 medium sliced bananas
  • 1 cup sliced and toasted almonds
  • 1 cup cow’s milk kefir (which you could totally replace for almond milk if you don’t prefer dairy)

Procedure:

  1. Soak the rolled oats and chia seeds overnight. This technically means you are sprouting them. Sprouting is great for getting rid of anti nutrients like phytic acid. It also makes all the nutrients in the seeds and oats more bioavailable. This means your body can absorb them better. It also makes for a more digestible meal. 
     
  2. Place the soaked oats and chia seeds on in a sauce pan, add the cinnamon and add 1 cup of water. 
  3. Place the sauce on the stove on medium high heat and stir just until it thickens a bit, then turn off the heat. Warming up the oats and chia seeds makes this meal more comforting. 
  4. Pour the chia seeds and oats mix into a bowl. 
  5. Add the kefir and stir. 
  6. Top with all the cut fruit and finalize with the sliced almonds. 
  7. Add honey if you feel you would like it a little sweeter. 

Salud!