Chia Seeds & The Health Benefits of Omega-3s (Recipe for Overnight Oats with Chia Seeds Included)

Chia seeds are a nutrient-dense superfood, packed with Omega-3s. These essential fatty acids offer a wide range of health benefits, including improving skin health, reducing inflammation, supporting heart health, balancing hormones, and reducing insulin resistance

Omega-3s are particularly important for athletic performance, as they enhance oxygen delivery to cells, improve aerobic metabolism, and help reduce post-exercise soreness.

Chia seeds are an excellent source of alpha-linolenic acid (ALA), a type of Omega-3 that our bodies cannot produce on their own, making them a great addition to a balanced diet.

Chia seeds are also an excellent source of fibre, which helps regulate the gastrointestinal (GI) tract and promotes digestive health. A fibre-rich diet is also known to reduce cholesterol levels. In addition to fibre, chia seeds contain a moderate amount of protein, making them an ideal snack post-exercise.

They are also incredibly versatile — whether you enjoy them in overnight oats for breakfast, make a chia pudding for dessert, or simply sprinkle them on porridge, muesli, yogurt, or blend them into a smoothie.

When trying to increase your Omega-3 intake, it’s important to avoid highly processed foods that claim to be high in Omega-3s. These products often don’t provide the same health benefits, as it can be difficult to determine whether the source of Omega-3 is truly healthy. Instead, I recommend focusing on whole foods that naturally contain Omega-3s and consuming them in their unprocessed form for the best nutritional value.

Other sources of Omega 3’s include: pumpkin seeds, flax seeds, sunflower seeds, mackerel, tuna and many more.

Pictured is my take on the “Happy Pear’s” overnight oats with chia seeds. I made a few adjustments since I didn’t have all the ingredients, but I didn’t want that to stop me from enjoying a delicious breakfast. To see the original recipe, check out their new cookbook (www.thehappypear.ie). Here’s my version:

This recipe makes enough for 2 glasses, like the one pictured.

The Base:

   •   Cut up 5 dates and cover them with just enough boiling water to soak. Let them sit for about 5 minutes.

   •   After soaking, add a touch of vanilla (I didn’t measure, so feel free to get creative, but remember: less is more).

   •   Blend the dates and water together until you get a thick, syrup-like consistency. Pour this into the bottom of each glass.

The Middle:

   •   Add 100g of oats and 20g of chia seeds to a separate glass or bowl.

   •   Pour in 250-300ml of oat milk, depending on the desired thickness (remember, the oats and chia seeds will soak up the liquid overnight).

   •   Stir in a handful of raisins and a pinch of cinnamon to taste.

The Topping:

   •   Make a thick, ice-cream-like consistency by blending frozen mixed berries with just a splash of water to get the blender going. The topping should be thick enough that it sits on top of the oats without mixing in.

   •   For decoration, cut up an apricot to create flower petals and chop a Brasil nut to use as the centre.

I prepped the base and middle the night before and stored them separately in the fridge. The next morning, I added the topping. Enjoy!