Tahini Persimmon Oatmeal
This healthy, chia seed oatmeal with tahini, persimmon and walnuts is rich in fibre, omega-3 essential fatty acids, protein and iron. It’s made with flax, chia seeds and walnuts for a boost in healthy fats and plant-based protein powder for added protein and sweetness. Cooked stovetop and topped off with chopped persimmon, walnuts and tahini, it’s incredibly filling and delicious and just about a perfect to start your day.
As much as I love overnight oats, there’s something about cooking oatmeal stovetop that you just can’t beat. It cooks up so thick that it’s incredible filling and I love the coziness of a warm bowl of cooked oatmeal.
Cooking healthy oatmeal stovetop is as easy as can be. Just add oats and water, simmer away and it’s ready in less than 5 minutes. I add equal parts water and oats, then add more water as needed until it reaches the volume and thickness I like. Since this recipe has thickening ground flax, chia and protein powder, you’ll need a little extra water. Once cooked, you can also finish it off with a drizzle of almond or coconut milk if you like.
What is Persimmon?
Say hello to your new favourite fruit. Persimmon is somewhat like a nectarine but it originates from Japan and has its own delicious, unique flavour. Persimmons are readily available in grocery stores and they look somewhat like an orange tomato. If you’ve never tried one, you will love it’s sweet flavour.
Persimmon is rich in vitamin A, vitamin C and magnanese and is a good source of fibre. It also contains B vitamins and a range of phytonutrients, flavonoids and antioxidants, in particular catechins, which have anti-inflammatory properties, and beta-carotene which is important for brain and lung health and reduced cancer risk.
Importance of Omega-3
I’ve talked about the importance of omega-3 essential fatty acids before, in particular their powerful anti-inflammatory properties.
Most people today do not get enough omega-3 and in fact, get far too many omega-6 EFAs from refined oils, especially in processed foods, throwing off the idea ratio of omega-3 to omega-6 we should be getting. The overconsumption of processed oils has thrown of the ratio of omega-3 to omega-6 in the Standard American Diet (SAD) way off. With people including more and more processed and refined food, the ratio is more disproportionate than ever.
People are now consuming up to as much as 25 times more omega-6’s than we should be getting and health authorities believe this overconsumption of omega-6 to play a significant role in the increasing rate of inflammatory conditions today.
Omega-3 and omega-6 essential fatty acids are the most anti-inflammatory fats. Both fats, when consumed in the proper ratio from high-quality sources have powerful anti-inflammatory properties. They support cardiovascular health, lubricate joints and skin, boost the metabolism, support healthy immune and nervous systems and help balance hormones.
The Anti-Inflammatory Powerhouse: Omega-3
Omega-3’s are hugely important for our overall health. They support brain health, prevent cardiovascular disease, nourish the brain and nervous tissue, reduce symptoms of anxiety, depression, joint pain and have overall powerful anti-inflammatory properties. The issue is when we eat too many omega-6’s and not enough omega-3, omega-3s can’t do their job. Omega-3 deficiency can lead to asthma, diabetes, arthritis, hormone imbalances, cancer and skin conditions so it’s really important you make them a priority in your diet.
Sources of Omega-3 Essential Fatty Acids
This delicious, cozy chia seed oatmeal is ready on the stovetop in minutes however you could also make it a overnight oats. To make this as overnight oats, add everything to a container, stir well and place in the fridge overnight night. In the morning, go ahead and dig in!
To cook it stovetop, you’ll add the oats, water, flax, protein, cinnamon, and chia to a small pan and cook with water until thick and creamy. Once it’s cooked, it gets topped off with chopped persimmon, walnuts and tahini. That’s it. It’s ready in about 5 minutes, tastes incredible and is just loaded with nourishment. I’ve had this on repeat for weeks.
Chia Seed Oatmeal Toppings
You can easily customize this with any toppings you like too. Here are some more ideas if you want to switch up the tahini, persimmon and walnuts (although I recommend trying that combo because it’s so freakin’ good):
- banana, chopped almonds and almond butter
- blueberries, pecans and almond butter
- banana, hemp seeds and peanut butter
- chopped apple (add it while it’s cooking for soft apples), sunflower seeds and tahini
- sliced strawberries, peanut butter and pumpkin seeds
- coconut, cacao nibs and chopped peach
- chopped mango, coconut butter and almonds
Anything goes. I could write out hundreds of combos! Basically, choose one fruit, one nut or seed, coconut or cacao nibs and one nut, seed or coconut butter, combine them in any way you can dream up, dig in and enjoy.
More Healthy Oatmeal Recipes
Loving these chia oats? You might like these too:
- Carrot Pumpkin Oatmeal
- Peaches and Cream Oatmeal
- Blueberry Muffin Overnight Oats
- Apple Pie Overnight Oats
- Vegan Chocolate Chia Seed Oatmeal
- 1 tbsp chia seeds (11 g)
- 1 tbsp ground flax (7 g)
- 1/2 cup rolled oats (50 g)
- 1/2 scoop vanilla plant-based protein powder (15 g, I used Vega Performance Protein)
- 1/2 tsp sea salt
- 1 1/4 cup water
- 1 tbsp chopped walnuts (15 g)
- 1 tbsp tahini (15 g)
- 1/2 a chopped persimmon (100 g)
- optional: 1/2 tsp cinnamon, drizzle of almond or coconut milk to finish
- Add the chia seeds, ground flax, protein powder, sea salt oats and water to a small pot and cook stovetop over medium heat until thick and soft. Add more water if needed to reach desired thickness.
- Once it’s cooked, top with the chopped persimmon, tahini and walnuts and if desired, a drizzle of almond or coconut milk.
Keywords: healthy, vegetarian, chia oats, plant-based, tahini oats