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A Superfood Situation

So. Dam. Delish. This take on overnight oats is a serious game changer. It literally requires zero culinary skills, takes 3 minutes to make with basic pantry essentials. (If chia and hemp seeds are not part of your regular, it is time to add them.) We all struggle with what to eat in the am and this one checks all the Nourished boxes. It is protein rich and high in fiber—thank you chia and hemp seeds; has a healthy dose of omega 3 essential fatty acids—chia strikes again; is loaded in antioxidants—we love you bluberries; stabalizes blood sugars—hello cinnamon; is gluten-free and is so absolutely tasty, hearty and soul satisfying. This is one of those meals that just feels good eating. Listen up those who are used to eating really sweet things in the am, this is not an ideal way to set up your day. There is no sugar added so you might need to give it a couple tries to get your palette adjusted. My kids like it with just a smidge of maple syrup and that is ok too. I ease off on the oats as I find that eating oats makes me feel really full, slow and sluggish, a feeling I do not like. So I bulk this up with chia and hemp and I absolutley love how these sensational superfood seeds make me feel. And that's what we are all looking for right, to start our day feeling fabulous.


  • 1/3 cup hemp Seeds
  • 1/3 cup chia Seeds
  • 1/3 cup coconut flakes unsweetened
  • 1 tbsp cinnamon
  • 1 tbsp rolled oats
  • 1 tsp fav unsweetened dried fruit (cherries, raisins, cranberries)
  • 1 cup frozen blueberries (fresh works too, I find frozen has more flavour in here)
  • 1-1.5 cups plant milk
  • 1-2 tblp fav nuts & seeds: sliced almonds, crushed pecans or walnuts, pumpkin seeds


  • Take a 1/2 litre or 500 ml glass jar (medium maison jar) and layer hemp, chia, coconut flakes, cinnamon, oats, dried fruit and cover tighly.
  • Give all dry ingredients a nice shake so mixed evenly.
  • Add frozen bluberries.
  • Give it another lil shake.
  • Slowly add milk and let it seep down. Use a spoon to form a tunnel to help milk get to bottom of jar.
  • Once milk is at top of jar, cover and refrigerate.
  • After about 3 hours, it is ready to eat.
  • Dish it into a bowl or eat out of jar. (1/2 jar is the perfect serving size.) Add nuts and seeds before eating so they don't get soggy.