Chocolate Oatmeal Strawberry Chia Parfait
I created this recipe with Valentine’s Day in mind. Who says you can’t have chocolate at breakfast? Oatmeal concoctions are something I used to eat often, until I discovered savoury breakfasts. I found that a breakfast of animal protein, veggies and some fat did a better job at managing my cravings and balancing my blood sugar, as well as getting me to lunch without needing a mid-morning snack.
Now that the metabolic damage I caused from years of undereating and overexercising has improved, I like to experiment to see how I feel from eating different foods. I’ve actually eaten mostly grain-free for a few years now, while working on fixing my digestion and rebalancing my hormones. I find I can eat them occasionally now and don’t notice any negatives symptoms.
I had a craving for one of my old oatmeal breakfasts so created this Chocolate Oatmeal Strawberry Chia Parfait. I was pleasantly surprised at how filling this was and I actually couldn’t even finish it! I found it pretty satiating and it kept my blood sugar balanced until lunch. I did eat this later than my usual breakfast, as I was running late and ended up eating it at work. By the time I finished eating it, it was already around 9am. Usually during the week, I eat breakfast at 7am before leaving for work. I’d be interested to see how long it keeps me full if eaten at my normal breakfast time. I recommend experimenting with different types of breakfasts to see what works best for you.
This parfait contains layers of wheat-free, steel cut oats, which are the least processed, and cacao powder with layers of a chia seed and strawberry mixture. Now if you haven’t used chia seeds before, they are a great addition to your diet for many reasons.
Take a look at these benefits in just 2 tablespoons of Chia Seeds:
- 7 grams of fibre, which help balance blood sugar, improve digestion and feeds our healthy gut bacteria.
- 4.2 grams of protein, pretty impressive for these little guys!
- 6.4 grams of fat (4 grams of which are your omega 3’s). Healthy fats nourish our brains and nervous system and help give us shiny hair and soft skin. Just remember that plant sources of omega 3’s (ALA or Alpha Linolenic Acid) need to be converted into active forms, EPA and DHA, to be used by our bodies. Unfortunately our bodies aren’t very efficient at doing this.
- 23% RDA of magnesium, which is the anti-stress mineral and is involved in over 300 enzymatic reactions in the body. It’s also great for PMS, so coupled with the raw Cacao powder (also high in magnesium) this is perfect for that time of month.
- 14% RDA of iron, which the vitamin C in the strawberries will help our bodies absorb.
- 9% RDA of calcium, which makes chia seeds great for bone health because they also contain the synergistic nutrients magnesium and phosphorus. This means the body can actually absorb and use the calcium.
- 1 c steel cut oats
- 1 c water
- 2 tbsp raw cacao powder
- 1/4 tsp Himalayan rock salt
- 1 dropper full of liquid stevia
- 1/4 c chia seeds
- 1/2 c coconut/almond milk
- 1 tbsp maple syrup
- 1/2 tsp vanilla powder
- 2 c strawberries, diced
- 1/4 c almonds slices
- 2 tbsp coconut flakes
- 2 squares dark chocolate
- optional: 2 tbsps almond butter
- Soak steel cut oats in a glass jar overnight with 1 tsp of apple cider vinegar. Soaking grains before cooking makes them easier to digest as it helps breaks down anti-nutrients, like physic acid that bind to the minerals in that grain. It also decreases the cooking time
- Rinse oats and place in a small pot with water, cacao powder, salt and stevia. Instead of stevia you could add in a sliced banana for sweetness instead. You could also use your favourite chocolate protein powder instead of the cacao powder to boost the protein content for this breakfast. Cook on med-low heat for 5-10 minutes. If you like your oats runnier add more water.
- Mix chia seeds, almond/coconut milk, maple syrup and vanilla powder in a bowl or jar. Let sit so chia seeds can gel and thicken. You might to stir a few times to makes sure all the chia seeds soak up some of the almond milk.
- Dice strawberries and add to the chia mixture.
- In smaller glass mason jars layer chocolate oats mixture then strawberry chia mixture. Sprinkle about 1 tbsp of almonds then repeat layers. Top each parfait with more almonds, coconut flakes and chopped dark chocolate.