vin’s super-seed breakfast porridge

Kids vegan cook

I know it seems boring to eat the same thing for breakfast every day, but hear me out- it’s really the best thing ever.  Not only do I not have to think about what to throw together when I can barely peel open my bleary eyes (I’m decidedly NOT a morning person), I also get in so much nutrition for my kids in one fell swoop.  Vin usually makes this with my supervision too, so win-win there.

Chia seeds, flax seeds, hemp seeds and walnuts are my non negotiable foods that I get into my kids diets EVERY single day.  Why?  Plant based omegas, calcium, other minerals, and brain boosting fats.  That’s why I add them all to the morning porridge- because then I don’t have to worry about it later.  It’s our whole food vitamin “supplement” for them, along with an after school fruit and veggie smoothie.

In one serving of this porridge (not even counting the fruit/optional extras), there’s: 73% fiber, 42% iron, 20% calcium, 50% zinc, 14% protein, and 7.2 grams of omega-3’s.  PLANTS are everything.

chia coconut flax hemp seeds oat porridge

The fat + fiber + carbs combo keeps tummies nice and full so they’re not hungry at school. Plus, it’s nice to get a warming meal in their belly in before they have to go outside on cold mornings.

We vary the toppings so every day is different and we never get bored:

-always a seasonal fruit or two: banana, berries, kiwi, mango, peach, apple, persimmon,prunes, plum, pear, etc

– sometimes add flavorings like almond or vanilla extract, cocoa powder, cinnamon, ginger, cloves, nutmeg, chai spice, turmeric, pumpkin purée

-sometimes cook with nut milk instead of water for a creamier porridge

– sometimes add nut butters: coconut, cashew, almond, peanut, chocolate hazelnut

-sometimes do 1/2 and 1/2 quinoa + oats

-always add a sweetener: chopped dates, golden raisins, stevia, maple syrup, molasses or raw Demerara sugar

healthy vegan kids porridge omega 3 breakfast

vin’s super-seed breakfast porridge (2 large servings)

for the base:

1 cup oats

1/4 cup chia seeds

1/4 cup shredded coconut

3 cups water or nut milk or both

for the toppings (per each bowl):

1 tablespoon ground flax seed

1 tablespoon hemp seeds

2 tablespoons chopped walnuts

fruit of your choice

sweetener of your choice

method:

Place the oats, chia, and coconut in a small pot. Whisk in the 3 cups water and bring to a boil while you whisk (so the chia doesn’t clump).  Turn down to medium low and continue to cook, stirring occasionally, until thick and chia seeds are plumped, about 5 minutes.

Remove from heat and divide between 2 bowls.  Top with your desired toppings and eat!

 

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lemon-lime chia agua fresca

chia seed limeade agua fresca natural gatorade

It’s been a rough couple of weeks over here, hence the lack of posts.  Storms, eye infections, sprained toes + general pull-your-hair-out mayhem that comes with having two small children.

This week has been mostly sunny and fairly warm (up to 77 one day!!) and all the fruit trees are budding out.  It seems that spring has come, albeit early.

The warm weather has got me craving a some cool drinks and I have been making a staple of mine- chia limeade.  Chia has so many health benefits (calcium, fiber, omega-3s, antioxidants) and is great to fill you up a little in between meals.

I drink it a lot at work between food breaks.  This drink is easy to make and keeps well in the fridge for a few days.  It is fabulous to take on a hike or run or to drink during/after a workout as it has fiber, water, simple carbs and electrolytes (a great replacement for the artificial gatorade people at the gym like to chug)

chia seed limeade organic natural sugar free gatorade

chia limeade (makes 2 servings, 16 ounces total)

Juice of 1 lime + 1 lemon

3 soft medjool dates OR maple syrup to taste, or even splenda to make it sugar-free

2 cups of pure water

pinch of salt, or to taste (optional, this is for electrolyte value if using as a workout recovery drink)

2.5 T chia seeds

1. IF USING DATES, soak them in the water for 5 minutes.  Then pour the dates and the water, plus the citrus juice and salt into a blender and blend thoroughly until smooth.  If you are very picky about texture you may want to strain the resulting mixture.  If your blender is good it should be totally smooth though.  Pour mixture into a mason jar.  IF USING MAPLE SYRUP, simply mix it with the water, juice and salt in a mason jar.

2.  Add the chia seeds to your jar, screw the top on TIGHTLY and shake shake shake shake!  This is crucial to not getting any lumps.  Let it sit for a minute and then shake vigorously again.  Place in the fridge and leave it for at least 30 minutes so the chia seeds can hydrate.

3. ENJOY!  Shake thoroughly before you drink it.  Since it is totally natural the contents will settle to the bottom.

To switch up the flavors:

berry:  blend a handful of berries with the liquid before adding chia.

melon: blend a few chunks of melon with the liquid before adding chia.

coconut: use coco water instead of plain water

hibiscus: brew hibiscus tea, let cool and use instead of water (this makes a lovely pink red color and is full of anti-oxidants, you may be familiar with hibiscus through Starbuck’s ubiquitous passion tea.)

tamarind: add a teaspoon or two of tamarind paste to the liquid and mix thoroughly before adding chia.

Much love,

A.