Superfood Snack: No-Cook Porridge

Want an inexpensive, easy to prepare, no cook snack that’s high in fiber, omega-3′s and delicious taste?  It’s all here in one convenient recipe for a No Cook Porridge that’s ready in 30 minutes (minimum) up to two days after you prepare it.

This snack/breakfast/dessert is a great option for kids of all ages.  Great to pack in insulated lunch bags for a healthy and fairly filling snack away from home.

You could create an entire selection of flavors as individual servings for picnic or dinner party desserts.

Why Chia Seeds?

They’re SO good for you and have the following properties:

• Twice as much protein as any other seed or grain with 9 essential fatty acids
• Five times the amount of calcium in milk
• Twice as much potassium as bananas
• Three times more iron than spinach
• Low in sodium and cholesterol
• Great source of dietary fiber and manganese
• Abundant amounts of omega-3 fatty acids

You can sprinkle them on top of your salad.  There’s not a strong flavor…very mild.  When added to a liquid, they expand and absorb the liquid and morph into a soft, gelatin-like sphere.  They’re great at helping you get hydrated or rehydrated, and they’re easy going down the hatch.

Let’s get started!

For this no cook porridge, I’ll first share the recipe and images for the base.  From there, you can flavor it however you desire, but I’ll share a couple of my favorites.  This recipe is for a single 8 ounce serving.  You can use multiple containers and simply repeat the recipe for several servings.  Or, you can double or triple the recipe for a larger container.

What you’ll need for the porridge base:

• 8 oz. glass jelly canning jar with lid (available at most local grocery stores and also on Amazon).
• 1/4 cup of old fashioned oats
• 1 1/2 tsp. of chia seeds
• 1/4 cup of whole milk yogurt or cultured coconut milk for a soy-free vegan option
• 1/3 cup of organic unsweetened coconut milk or almond milk or whatever type of milk you prefer

Instructions:

Add the dry ingredients to the jar first (oats and chia seeds).

Then, add the yogurt and milk.

Apply the lid and shake briskly for a few moments.

 

 

 

 

 

 

 

 

 

Now, the base is ready for you to add your desired flavors!

If you’re using a very sweet fruit base, then you don’t need to add as much sweetener.  For example, ripe bananas and mangos are fairly sweet, so, I usually only add half the amount of sweetener.

 

RASPBERRY CHOCOLATE

To porridge base gently stir in the following ingredients:

• 1/8 tsp Bourbon vanilla
• 1 tsp (or 2, if desired) of raw local honey
• 1 T. of high quality unsweetened cocoa (such as Wilbur’s breakfast cocoa)
• Fill to top of jar with frozen raspberries (approximately 1/4 cup

Gently stir in. Secure lid and set in fridge for minimum of 30 minutes.  Best results if you wait ~2 hours or overnight.  When ready to eat, remove lid, stir again (especially since honey may settle to bottom), and enjoy your healthy and delicious snack!

RASPBERRY VANILLA BANANA

To porridge base gently stir in the following ingredients:

• 1/8 tsp Bourbon vanilla
• 1 tsp (or 2, if desired) of raw local honey
• Dice up 1/4 section of banana and add
• Add to top of jar with frozen raspberries (approximately 1/8 – 1/4 cup)

CHOCOLATE ALMOND BUTTER

NOTES:

Sources:

1.  Nutrition Data: Chia Seeds
2.  High on Health: Why Chia Seed Is a Healthier Seed than Flax Seed
3.  Pepper Lynn. Overnight, Two Ways.
4.  The Yummy Life. Overnight, No Cook, Refrigerator Oatmeal.