Creamy Coconut & Chia Overnight Oats

Makes 4-5 servings I Preparation: 5 mins + overnight to soak I Dairy free + vegan

 

If texture is a crucial component in order to keep you satisfied, then you can count on this recipe! The coconut water softens the oats to a point where it’s not too soft. The coconut flakes and soaked chia seeds bring their own creamy textures and make this recipe filling. The crunch comes from sprinkling your granola of choice. I highly recommend adding sliced mangoes on top which provides the sweetness to this recipe.

I like to whip out this recipe during Summer, when my family’s mango tree is full and pumping out mangoes. It is the perfect time to play around with ‘mango & coconut’ combinations, a true match made in heaven.

 
 
 

How this recipe is great for the gut:

  • By soaking the oats and chia seeds overnight, it makes it easier for the digestive system to break it down.

  • The oats and chia seeds are high in fibre which slows digestion, providing a steady release of energy, more stable blood sugar concentrations and keeps you fuller for longer.

  • Chia seeds are rich in omega 3 fatty acids, specifically, alpha-linolenic acid (ALA) which is well recognised for it’s anti-inflammatory effects in the body and shown to reduce the degree of inflammation and worsening of gut-related conditions such as ulcerative colitis and other inflammatory bowel diseases (1, 2 & 3).

  • The soluble fibre from chia seeds ferment, producing short chain fatty acids (SCFA) which fuel the good gut bacteria and has a role in strengthening the intestinal wall lining (4).

  • Although the coconut is minimal in this recipe, coconut provides a good source of healthy fats and keeps you satisfied.

Note: This recipe is not gluten-free however you can buy gluten free oats and granola to make it so!

INGREDIENTS

1 cup oats

2 Tbsp chia seeds

1/4 cup coconut flakes

1/2 tsp cinnamon

2 cups coconut water (or 1 cup coconut water, 1 cup water)

1 splash dairy free milk

Toppings

Mango cheeks

Granola (preferably plain or vanilla)

Cacao nibs

METHOD

  1. In a large bowl that you can store overnight, combine oats, chia seeds, coconut flakes and cinnamon together and mix well.

  2. Pour in the coconut water and evenly mix together.

  3. Place the bowl in the fridge overnight. The oats and chia will soak up the water.

  4. The next day, assemble your breakfast by taking out the overnight oats and scoop the amount you like to eat. You can put this in a container if you’re on the go.

  5. Dice a mango cheek to serve on top.

  6. Sprinkle a handful of your favourite granola.

Tip: The mango and oats go well with granolas that are mild and have vanilla hints to them.

 
 
 
 

MEAL PREP SUGGESTION

The next day, you can divide the mixture into 4-5 seperate small containers. You can also top them with your granola and fruit of choice on the day. If you just want that ‘grab and go’ option, I recommend topping them with frozen berries as they’re less likely to go yellow compared to other fruits if you leave them in the fridge over the week. The granola may also go soft when left in the fridge so keep that in mind.

If you would like to be shown creative and simple ways to prepare foods that is supportive to your gut and hormones, then I invite you to join Fiona & I for an afternoon of movement and education on women’s gut health and hormones.

26th March 2022, 12-2:30pm at the Myall Yoga & Well-being Studio, Perth CBD

References:

  1. Reifen R, Karlinsky A, Stark AH, Berkovich Z, Nyska A. 2015. ‘ α-Linolenic acid (ALA) is an anti-inflammatory agent in inflammatory bowel disease’. J Nutr Biochem. 26 (12): 1632-40. doi: 10.1016/j.jnutbio.2015.08.006. Epub 2015 Aug 14. PMID: 26350254.

  2. Todorov, H., Kollar, B., Bayer, F., Brandão, I., Mann, A., Mohr, J., Pontarollo, G., Formes, H., Stauber, R., Kittner, J. M., Endres, K., Watzer, B., Nockher, W. A., Sommer, F., Gerber, S., & Reinhardt, C. (2020). α-Linolenic Acid-Rich Diet Influences Microbiota Composition and Villus Morphology of the Mouse Small Intestine. Nutrients, 12(3), 732. https://doi.org/10.3390/nu12030732.

  3. Tyagi A., Kumar U., Reddy S., Santosh V.S., Mohammed S.B., Ehtesham N.Z., Ibrahim A. Attenuation of colonic inflammation by partial replacement of dietary linoleic acid with α-linolenic acid in a rat model of inflammatory bowel disease. Br. J. Nutr. 2012;108:1612–1622. doi: 10.1017/S0007114511007197.

  4. Ygor Parladore Silva, Andressa Bernardi and Rudimar Luiz Frozza. 2020. ‘The Role of Short-Chain Fatty Acids From Gut Microbiota in Gut-Brain Communication’. Frontiers of Endocrinology. Vol. 11. https://doi.org/10.3389/fendo.2020.00025.

Cherie Ha