Chia-Müsli mit Joghurt & Banane

Since those „overnight-oats“ became so freaking popular – which also kind of happened „over night“ ;) –  and flooded all social media channels for weeks, I decided to make my chia-version of it.

Like all overnight-bowls, this again is very easy to make. Also, you can mix it with all kinds of nuts, seeds and dried or fresh fruits. As those Chia seeds are stuffed with omega-3 fatty acids, B vitamins, thiamine & niacin and pose a good source of calcium, iron, magnesium and zinc, this chia-bowl will boost you with all the energy you need on those Monday mornings or even on weekends if you had a little too much fun the night before :)

For one (big) serving you will need:

• 1 banana
• about 1 cup of yoghurt (I mostly use Greek yoghurt, 10%)
• 1/4 cup of chia seeds
• 1 tbsp of flaxseeds (shredded or crushed in a mortar so your body can digest it and has access to the nutrients)
• 1/2 cup of almond/coconut/hazelnut milk
• berries, fruits, nuts to top with (optional)

Method:

1. Mash the banana with a fork and mix it with all the other ingredients except the berries/fruits.
2. Put that mixture in an airtight jar and leave it in the fridge for at least 3 hours (or over-night).
3. Top it with some fruits to make it even more tasty and serve right out of the jar – at least, that’s the way I like to do it :)

 

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Zutaten für eine große Portion:

• 1 Banane
• 150 g Yoghurt (ich verwende meist griechisches Yoghurt mit 10% Fett)
• 30 g Chia Samen
• 1 EL Leinsamen (geschrotet oder im Mörser zerstoßen; der Körper kann sonst die Nährstoffe weder aufnehmen noch verdauen)
• 100-150 ml Mandel-/Kokos-/Haselnussmilch
• Beeren, Früchte oder Nüsse (optional)

 

Zubereitung:

1. Die Banane mit einer Gabel zerdrücken und mit den restlichen Zutaten außer den Beeren/Früchten gut vermischen.
2. Die Masse in einem luftdichten Glas für mindestens 3 Stunden kalt stellen.
3. Mit Früchten garnieren und dann einfach direkt aus dem Glas essen :)