Who doesn’t love the classic combination of peanut butter and jelly? Peanut butter is truly one of my favorite foods, but sometimes the jelly isn’t such a healthy choice. What can we do to make it more diabetes friendly?
Enter Peanut Butter and Jelly Oats with Chia Seed Jam. This recipe is not only delicious but also packed with nutrients to kickstart your day with a balanced breakfast.
Chia Seed Jam
Chia seed jam is a delicious and nutritious alternative to traditional jams, offering a fresh twist on a classic favorite. Made with simple ingredients like fresh or frozen berries, chia seeds, a touch of honey or maple syrup, and a splash of lemon juice, this jam is incredibly easy to prepare.
The magic lies in the chia seeds’ ability to absorb liquid and form a gel-like consistency, which thickens the jam without the need for pectin or excessive sugar. Plus it also packs a punch of health benefits.
Rich in omega-3 fatty acids, fiber, and antioxidants, chia seeds promote heart health, improve digestion, and provide sustained energy. This jam is a perfect way to enjoy the natural sweetness and nutritional goodness of berries, making it a smart and tasty addition to any meal.
Are oats good for diabetics?
Peanut butter and chia seed jam oats are an excellent choice for diabetics due to their balanced macronutrient profile and low glycemic impact. The fiber-rich oats help to stabilize blood sugar levels by slowing down the absorption of carbohydrates, preventing sudden spikes. Peanut butter adds healthy fats and protein, both of which contribute to prolonged satiety and steady energy release, further aiding in blood sugar management.
Chia seed jam, with its minimal added sugar and high fiber content, enhances this effect by offering a sweet yet low-glycemic alternative to traditional sugary jams. Additionally, chia seeds are known for their ability to improve insulin sensitivity and reduce inflammation. This wholesome combination ensures that diabetics can enjoy a delicious, hearty breakfast without compromising their blood sugar control, making it a nutritious and satisfying start to the day.
Meal Prep: Peanut Butter and Chia Jam Oats
Another reason I love peanut butter and jelly oats for breakfast is because they are perfect for meal prep. While I am no meal prep expert (but if you are looking for the queen of meal prep check out fellow RD Lindsay) I do like to at least know what I’m having for breakfast. My go-tos are baked oatmeal, muffins, regular oatmeal, and egg bakes.
Peanut butter and chia jam oats
Ingredients
- 1 lb strawberries or your fruit of choice
- 1-2 TBSP maple syrup optional
- 1 TBSP lemon juice
- 2 TBSP chia seeds
- 2 cups water
- 1 cup milk
- 1/8 tsp salt
- 1 1/2 cups oats
- 3/4 cup peanut butter
- 1 TBSP maple syrup optional
Instructions
- Remove leaves from strawberries and slice in half
- Heat strawberries on stove top, medium heat until they start to break down (about 5 min)
- Mash gently before adding maple syrup and lemon juice
- Cook a few more minutes until boiling with large bubbles, add chia seeds
- Heat 5 more minutes on low
- Let stand 5 minutes before using or storing
- While jam is cooling start your oats- heat 2 cups water, 1 cup milk and 1/8 tsp salt on stove top
- Bring to boil and then add oats
- Cook for 10 minutes, stirring occasionally
- Add peanut butter and maple syrup if using and cook 5 more minutes
- Once oats are completely cooked, serve topped with chia jam
Serving Peanut Butter and Chia Seed Jam Oats
Divide the oats into bowls. Top each bowl with a generous spoonful of chia seed jam. You can also add extra toppings like sliced bananas, crushed nuts, or a drizzle of extra peanut butter. If you like your oats sweeter, add a tablespoon of honey or maple syrup.
The recipe is also easily customizable. If you have a nut allergy you can skip the peanut butter altogether or use sunflower seed butter. This recipe can obviously but made gluten free by using certified gluten free oats and can be made vegan by using a dairy milk alternative such as almond, soy, or coconut.
