Kefir & Chia 30 min Oats

• 1
  Banana

  Tip

  Use a spotty, ripe banana for natural sweetness; spotty bananas blend smoothest into the oats.

• 1 cup
  Strawberries
• 1 cup
  Kefiror 1 cup Lactose-Free Kefir

  Lactose-Free Kefiror 1 cup Kefir

  Swap Kefir

  KefirLactose-Free Kefir
• ½ cup
  Greek Yogurt (Generic)

  • or ½ cup Whole Milk Greek Yogurt
  • or ½ cup Lowfat Greek Yogurt
  • or ½ cup Nonfat Greek Yogurt
  • or ½ cup Coconut Milk Yogurt
  • or ½ cup Lactose-Free Greek Yogurt
• ½ cup
  Rolled Oats

  Tip

  Old-fashioned rolled oats only. Steel-cut won't soften in 30 min; instant turns to mush.

• 1 tbsp
  Chia Seeds

  Tip

  1 tbsp gives the gentle gel. Monash says most people with IBS should tolerate a 2 tbsp serve.

  Source: Monash University: superfoods and IBS

• 1 tbsp
  Maple Syrup
• Salt
• 1 tbsp
  Raw Cacao Powderor 1 tbsp Cocoa Powder

  Cocoa Powderor 1 tbsp Raw Cacao Powder

  Swap Raw Cacao Powder

  Raw Cacao PowderCocoa Powder

  Tip

  Unsweetened cacao or cocoa powder. Both work; the sweetness comes from the maple and banana, not the cocoa.

• 2 tbsp
  Peanut Butter

  Tip

  Natural unsweetened peanut butter. Stir well first if there is a layer of oil on top.

• 1 tsp
  Vanilla Extract

  Tip

  Adds depth that rounds the kefir tang. Skip and the dish still works; add it for a rounder flavor.

Steps

1. Dice 1 Banana.

   ~2m

2. Add 1 C Kefir, ½ C Greek Yogurt, ½ C Rolled Oats, 1 T Chia Seeds, 1 T Maple Syrup, 1 pinch Salt, 1 T Raw Cacao Powder, 2 T Peanut Butter, 1 tsp Vanilla Extract, and the banana to a jar.

   ~2m

3. Add 1 C Kefir, ½ C Greek Yogurt, ½ C Rolled Oats, 1 T Chia Seeds, 1 T Maple Syrup, 1 pinch Salt, 1 T Cocoa Powder, 2 T Peanut Butter, 1 tsp Vanilla Extract, and the banana to a jar.

   ~2m

4. Add 1 C Lactose-Free Kefir, ½ C Greek Yogurt, ½ C Rolled Oats, 1 T Chia Seeds, 1 T Maple Syrup, 1 pinch Salt, 1 T Raw Cacao Powder, 2 T Peanut Butter, 1 tsp Vanilla Extract, and the banana to a jar.

   ~2m

5. Add 1 C Lactose-Free Kefir, ½ C Greek Yogurt, ½ C Rolled Oats, 1 T Chia Seeds, 1 T Maple Syrup, 1 pinch Salt, 1 T Cocoa Powder, 2 T Peanut Butter, 1 tsp Vanilla Extract, and the banana to a jar.

   ~2m

6. Dice 1 C Strawberries.

   ~2m

7. Add 1 C Kefir, ½ C Greek Yogurt, ½ C Rolled Oats, 1 T Chia Seeds, 1 T Maple Syrup, 1 pinch Salt, 1 tsp Vanilla Extract, and the strawberries to a jar.

   ~2m

8. Add 1 C Lactose-Free Kefir, ½ C Greek Yogurt, ½ C Rolled Oats, 1 T Chia Seeds, 1 T Maple Syrup, 1 pinch Salt, 1 tsp Vanilla Extract, and the strawberries to a jar.

   ~2m

9. Stir, cover, and refrigerate.

   ~1m