The dietitian's thought: Let's take a moment to appreciate chia. What a powerful little seed. Here's an interesting fact: In the plant food world, chia seeds provide the most omega-3 fats per serving (1.9 grams per tablespoon). Adult men only need 1.6 grams per day on average, and adult women need 1.1 grams per day.
Who says our healthy omega fats need to be supplemented with fish?
Vegetarians have a benefit that is especially evident in the event of a power outage. There was no meat, egg or dairy product in our refrigerator that could spoil during the power outage, and all the fresh produce was fine, only the berries in the freezer were melted, but they could be used again as long as they were re-frozen.
Dietitian's Approval: Let's take a moment to appreciate another interesting fact that chia seeds, when gelatinized, weigh 12 times more in water than they were, making them an excellent source of soluble fiber.
After completing your to-do list the day before, you can do what you want to do. You can take a picture of these foods, there is no stove or oven in sight here, the finished product is cold.
Gabutin is not a unique recipe. This article aims to show you that if you don't have time, or if you don't have electricity, you can stir it together as an instant breakfast.
Recipes ▸▹Vegan, original, gluten free, oil free, soy free, refined sugar free
Production: 3 cups (2 servings)
Preparation time: 5 minutes
Total time: 1-2 hours (freezing time of chia seeds)
3 tablespoons (35 grams) chia seeds (if you want a smoother consistency, you can use 2 tablespoons of chia seeds with less pudding.) ）
1 cup (250 ml) soy milk or coconut milk, or other selected plant-based milk (can be purchased from a store or homemade if raw)
1/2 cup (100 g) fresh or frozen sliced strawberries (or other selected berries)
1/2 cup (80 g) mango chopped (fresh or frozen)
1/2 tsp. pure vanilla extract
1 kiwi fruit peeled and diced
2 plums are cored and cut into thin slices
1/4 cup (35 g) optional nuts/seeds chopped (optional walnuts and almonds)
2 soft dates are pitted and chopped
Mix chia seeds, milk, berries, mango and vanilla extract in a bowl or jar and let stand for 5-10 minutes, then stir again to prevent clumping.
Cover the refrigerator and refrigerate for 1-2 hours.
Stir well before serving and add the desired ingredients to a bowl. Choose from kiwifruit, plums, walnuts, almonds and dates.
You don't need to use the same fruit or nuts as before, and you can always add any variety you have on hand. I recommend adding berries along with soy milk and chia seeds rather than to the top, as berries naturally change color and add another flavor.
For night owls or people who don't want to get up in the morning, making breakfast early is the best option. However, if you don't have the opportunity to stir it together the night before and want to do it in the morning, that's fine. Put it in a jar with a lid that can be sealed and carried around – geling reasonably within 20 to 30 minutes.
You can make it in batches and store it in an airtight container in the refrigerator for 3-4 days (in this case, do not stir fruits such as mangoes and strawberries before eating).
If you experience a power outage, you might as well make a tasting!