Make your own instant porridge/oatmeal packets!

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For a long time I have been meaning to do this…

Firstly to save money  – the brand that we like to buy is over $6 for 8 serves, but has added pepita seeds and cinnamon etc.,  that makes them yummy.

Secondly – if I make our own I can control the sugar, and thus I can eat them again as I’m avoiding sugar (the ones we buy have sugar, honey and sultanas added, and 10gs of sugar per serve!).

You can read about the health benefits of oats here (http://www.uncletobys.com.au/health-and-nutrition/all-about-oats/). Adding the chia seeds, pepitas, nuts and coconuts adds more fiber , protein and also some good fats.

I made these mainly for the man to take to work, so I added about four sultanas per bag, and some stevia powder, if I eat them I don’t have the dried fruit or sweetener, but add some frozen berries when serving.

I prepare these individually into small snack size zip lock bags, and make them in a bowl at home, or a container at work. It is possible to combine every thing in a big container, and scoop a serving as needed.

This recipe is adapted from ‘The Yummy Life’ (http://www.theyummylife.com/Instant_Oatmeal_Packets), where you will find 12 flavor variations and instructions on how to turn these packets into ‘overnight oatmeal’, something that looks similar to bircher muesli.

You can use rolled oats or quick oats, the added bran and chia seeds will make up for some of the goodness lost in the processing of the quick oats. I use the ‘secret’ revealed here (http://www.onegoodthingbyjillee.com/2012/10/the-secret-to-making-homemade-instant-oatmeal-packets.html).

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I process some of the oats, to make the end product creamier. I made enough for 10 packets, which is 3 cups, so I processed 1 cup until fine and mix it back with the rest of the oats (this is what I call oat mix).

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Ingredients -per package

1/3 cup of oat mix

2 tsp of milk powder ( skim, full fat, or even protein powder)

1 tsp of chia seeds

2 tsp of oat bran

1/8 tsp of cinnamon

pinch of salt

Optional

sweetener of your choice, I added 1/4 of tsp of stevia powder ( if you don’t have a problem with sugar, any dry type will work or add liquid when serving)

1 heaped tsp of shredded coconut

1 tsp of pepita seeds

1 walnut crumbled per packet

To assemble:

Simple add ingredients to a ‘snack’ size zip-lock bag.

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Steps to heat:

1.Tip packet into bowl or container

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2. Add about 3/4 cup of water (you could use milk but you all ready have the milk powder in the mix). Stir to combine).

3.Microwave on high for 1 minutes, stir and microwave for a further minute. Stir, stand to cool enough to eat (times may vary according to microwave, if you use whole rolled oats you will need to cook for 3 minutes.

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I have only ever made them this way, but if using quick oats, you  can make this by simply adding 2/3 of cup of boiling water, stirring and letting stand for a few minutes until thickened.

Don’t be afraid if it seems a little runny, it will thicken after standing.

Txx

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Chia Seed Pudding Jars!

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Here is another low fructose , highly nutritious recipe inspired by Sarah Wilson (http://www.sarahwilson.com.au/).

Although there are may recipe variations for these available on the net, in  paleo, raw, vegan circles.

Chia seeds contain omega 3 fatty acids, fiber, protein, calcium and other nutrients.

I saw Sarah make these with Justine on “Everyday Gourmet'(http://www.everydaygourmet.tv/recipes/696-cashewy-chia-puddings) on channel ten, and since I have started watching my sugar intake decided to give them ago.

I use  lite coconut milk in mine because I’m not a fan of other dairy milk alternatives. However, Sarah makes her own cashew milk, and you can use any other nut milks, soy or dairy if you wish.

Really, you can use any flavorings, fruit, nuts etc you wish, to suit your style of eating. You may wish to alter the milk to seed ratio to vary the consistency.

This version uses low fructose berries, and I top with some nuts and a little shredded coconut.

A higher fructose, but more dessert like version that I have made, is adding half a fresh add before refrigerating and topping with half a banana when eating.

They do need to be chilled overnight to achieve a pudding consistency, and they last well for a few days in the fridge.

I generally eat them for breakfast, and sometimes as a snack.

Jars make the best containers, as they are easy to seal and shake when making them.

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Ingredients – Makes 2 jars

1 can of lite coconut milk or 270mls of liquid of your choice

2 tbs of chia seeds

hand full of frozen or fresh berries of your choice

To top – nuts of your choice and shredded coconut

Steps:

1. Wash and dry two small glass jar and lid.

2. Pour half of the coconut milk into each jar.

3. Add the half the chia seeds and berries in the jars.

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4. Seal the jar with lids, and shake vigorously.

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5. Pop the jars in the fridge overnight.

6. Top with desired toppings, and eat!!

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Txx