<h3>The importance of a healthy breakfast</h3><p>We could talk all day about how important it is to set up your day with a healthy meal (and indeed, we have quite a few articles about breakfast!).</p><p>One of the easiest ways to fill up with energy in the morning is with a bowl of breakfast cereal. But cereals have had a bad rap recently. This is mostly down to commercial cereals which are heavily processed and often contain lots of extra salt and sugar.</p><p>And while we love eating granola for breakfast, it’s definitely true that not all granolas are created equal. We get into the topic in some detail in our article about <a href="https://erbology.co/granola-good-for-you/">whether granola is good for you</a>, so head over there for more detailed information.</p><p>However suffice to say that lots of <a href="https://erbology.co/refined-sugar/">refined sugar</a> and <a href="https://erbology.co/good-fats-bad-fats/">fat</a> first thing in the morning isn’t great for any of us.</p><p>&nbsp; <img src="https://erbology.health/storage/images/2021/03/amaranth-granola-1-1024x683.jpg"></p><h3>Making our homemade vegan granola</h3><p>The main problem with supermarket granolas is that they add a lot of sugar and fat into the recipe to cut costs or add flavour cheaply.</p><p>At home, we have more control over what goes into our breakfast. Plus, as you’re making it for yourself, you won’t want to cut any corners or save money by using poor quality ingredients.</p><p>That’s a major argument for making your own homemade vegan granola!</p><p>Another one is: it’s really quick and easy. So much so that you’ll wonder why you ever bought a pack of granola from the shops.</p><p>It involves basically no prep and the whole thing is ready in under half an hour, providing you with enough for a week of healthy breakfasts.</p><p>So, with a huge choice of nuts, grains and fruits available, what made the cut in our granola recipe?</p><h3>Nuts, grains and fruits</h3><p>First up, we’ve gone down the traditional route and started with oats. Use the wholegrain variety. You can choose the texture you like best; porridge oats will clump together a bit better, but larger steel cut oats will have more bite. It all depends on your personal preference.</p><p>When it comes to the fruit, we’ve chosen dried cranberries. Their tart flavour adds a nice, refreshing note to the granola. However, you can swap it up and try dried cherries or apricots, for example.</p><p>We also love the texture dried coconut provides, which is a great contrast to the oats and fruit.</p><p>When it comes to nuts, we’ve gone for almonds. They’re a source of protein, fibre and vitamin E, which is great for your skin. Plus, they’re naturally filling, which is ideal to keep you feeling satisfied until lunchtime.</p><p>Our unusual, but well-warranted, addition is puffed amaranth. True, you don’t usually come across it in supermarket granolas. But allow us to make the case for why you should include it.</p><p>&nbsp; <img src="https://erbology.health/storage/images/2021/03/amaranth-granola-6-1024x683.jpg"></p><h3>Puffed amaranth</h3><p>If you like puffed rice, you will adore the texture of puffed amaranth. Although the grains are smaller, they still have that lovely puffy, crisp texture.</p><p>It’s a welcome textural contrast, and has a mild nutty flavour which complements the other ingredients.</p><p>However, amaranth has more to offer than its taste and texture. It’s a healthy ancient grain. Modern grains like wheat and rice have been cultivated over generations, using techniques like genetic modification or hybridisation. This has somewhat weakened their nutritional value.</p><p>On the other hand, ancient grains are just the same as they were thousands of years ago, with all those precious nutrients intact.</p><p>In the case of amaranth, that means you can benefit from minerals such as magnesium and phosphorus, as well as squalene. As skincare buffs will know, squalene is involved in keeping your skin hydrated, plump and bouncy. A worthy addition to your breakfast bowl!</p><p>&nbsp; <img src="https://erbology.health/storage/images/2021/03/amaranth-granola-2-1024x683.jpg"></p><h3>Yes, we’ve added chocolate</h3><p>We’ll admit it: we’re chocolate addicts. It was a formative day in our lives when we discovered that dark chocolate - or particularly raw cacao - has lots of health benefits, as well as tasting delicious.</p><p>Now, raw cacao is one of our favourite ingredients. Use it to make sweets, chocolate porridge, healthy desserts or an indulgent-tasting smoothie to scratch that chocolate itch in the healthiest way possible.</p><p>So, it shouldn’t be a surprise that we’ve included it in our granola recipe.</p><p>Just a tablespoon of raw cacao lends a really rich, indulgent flavour which tastes like it should be bad for you. The fact that it’s actually good for you is an incredible bonus!</p><h3>No time to cook this week?</h3><p>Our granola recipe comes together in a flash. But if you’re really struggling for time, you could always go with one of our Erbology Tigernut Granolas.</p><p>Unlike this recipe - and most commercial varieties of granola - our granolas don’t contain oats.</p><p>&nbsp; <a href="https://erbology.co/shop/organic-tigernut-granola-chocolate-jerusalem-artichoke/"><img src="https://erbology.health/storage/images/2018/03/Sunchoke-Tigernut-Granola-Aloe-Vera-Milk-1-1024x683.jpg"></a> &nbsp;</p><p>Instead, we use tigernut which, despite its name, is not actually a nut. Rather, it’s a tuber. It’s packed with prebiotic fibre which keeps the bacteria living in your gut happy and healthy.</p><p>We don’t use refined sugar in any of our granolas, instead sweetening them naturally with fruit such as apples, dates and raisins.</p><p>And don’t worry, we’ve made sure to include a chocolate variety as well! If you crave something sweet at breakfast time, try our <a href="https://erbology.co/shop/organic-tigernut-granola-chocolate-jerusalem-artichoke/">Jerusalem Artichoke and Raw Cacao Granola</a>.</p><p>Your mum might not have let you eat chocolate for breakfast when you were a kid, but she’d certainly approve of our healthy granolas!</p>

The importance of a healthy breakfastWe could talk all day about how important it is to set up your ...

Size

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Servings

Energy

Saturates

Trans Fat

Cholesterol

Salt

Carbohydrate

Fibre

Sugars

Protein

Vitamin D

Calcium

Iron

Potassium

Vitamin A

Vitamin C

Vitamin E

Vitamin K

Thiamin

Riboflavin

Niacin

Pantothenic Acid

Vitamin B6

Biotin

Folate/Folic Acid

Vitamin B12

Chloride

Choline

Chromium

Copper

Iodine

Phosphorus

Magnesium

Manganese

Molybdenum

Selenium

Zinc

Gut-friendly + Berry power

Organic Tigernut Granola with Sea Buckthorn

220g (Box of 3)

Gut-friendly + Mineral-rich

Organic Tigernut Granola with Dark Chocolate

Iron + Zinc + B vitamins

Organic Cashew Cheese Snacks

50g (Box of 3)

Homemade Puffed Amaranth Granola Recipe - Erbology

Chocolaty, nutty and free from refined sugar, our homemade vegan granola is everything you could want in a breakfast cereal.

Homemade puffed amaranth granola recipe

<h3>What are overnight oats?</h3><p>In case you’re not familiar with it, we’ll start with a short intro to this dish. As the name implies, hemp seed overnight oats – or any version of the meal – are oats which you prepare overnight. Or, more accurately, oats that prepare themselves overnight! Instead of cooking them, you soak the oats in liquid (usually milk) during the night to soften them up. Come morning, they’re ready to eat with minimal prep time. Which is perfect for those of us who have lots to do first thing or simply enjoy a lie in!</p><p>We have a Swiss physician named Dr Maximilian Bircher-Benner to thank for the creation of overnight oats. He came up with the idea in the early 1900s, as simple yet nutritious fare for patients at his sanatorium in Zurich. Rather than using it as a breakfast food, he would serve the meal throughout the day. We’re not sure if he made hemp seed overnight oats specifically, but he did pack the dish with fresh fruit. That’s a tradition that continues to this day – but with people adding plenty of creative twists along the way.</p><p>It's this mix of customizability and nutritiousness that we adore about this berry, chia and hemp seed overnight oats recipe. The meal is colourful, delicious, quick to make, and seriously good for you. What more could you want from your breakfast?&nbsp;</p><p><img src="https://erbology.health/storage/2024/Oct/pDBKmyMroJ.jpg"></p><h3>Oats: a humble and wholesome ingredient</h3><p>The foundation of these berry, chia and hemp seed overnight oats is, of course, the oats. Although people sometimes slate them as bland, the truth is that they’re surprisingly healthy. For starters, oats are rich in fibre – and in particular, a type called <a href="https://erbology.co/beta-glucans/" target="_blank">beta-glucan</a> that’s bursting with wellness benefits. Studies show that beta-glucan can lower the risk of heart disease by reducing cholesterol in your blood.(1) It may also help to improve blood glucose management and decrease both fasting and postprandial blood sugar levels.(2)</p><p>The high fibre content in a meal like berry, chia and hemp seed overnight oats makes it quite filling.(3) Having it for breakfast can promote feelings of satiety and reduce hunger, which may assist with healthy weight management. Interestingly, including oats in your diet might even help to lessen abdominal fat. The fact that oats are full of fibre also means they could aid with digestive issues such as constipation. They act as a prebiotic too, nourishing the good bacteria in your gut. This is just one of the many mechanisms by which oats support the immune system.(4)</p><p>Of course, it’s not only fibre you’ll gain from eating berry, chia and hemp seed overnight oats. They’re also full of protein and B vitamins, as well as key minerals including manganese, copper, and zinc. These all have important roles to play in our overall wellbeing.</p><p>What’s more, oats contain potent anti-inflammatory and antioxidant compounds. Among the most interesting of these are a group called avenanthramides. In addition to tackling inflammation and oxidative stress, these can improve blood flow by boosting production of nitric oxide.(4) That’s yet another explanation for why this hemp seed overnight oats recipe could be good for your heart.</p><h3>The health benefits of hemp seeds</h3><p>So, that covers why overnight oats are a wholesome breakfast. But why choose to make hemp seed overnight oats in particular? It turns out there are plenty of excellent reasons!</p><p>First up, hemp seeds are a phenomenal source of <a href="https://erbology.co/plant-based-protein/" target="_blank">plant-based protein</a>. More specifically, they’re a complete source of protein, which means they contain all the essential amino acids.(6) Those are the ones that our bodies can’t make by themselves, so we need to obtain them from our diet. Protein is important for everything from building muscle mass and strength to tissue repair. As such, this is a major benefit of eating hemp seed overnight oats.</p><p>Not only that, making overnight oats with hemp seeds puts lots of key vitamins and minerals in your bowl. These include bone-enhancing vitamin D and skin-loving vitamin E, plus magnesium, phosphorus, iron and zinc. Iron is vital for making haemoglobin, a protein in red blood cells that transports oxygen around the body. Meanwhile, zinc supports the immune system and synthesis of DNA.</p><p>Sprinkling hemp seeds in overnight oats also raises your intake of wellness-supporting fatty acids. They’re high in linoleic acid, alpha-linoleic acid and gamma-linoleic acid, all of which have a positive influence on health. For example, gamma-linoleic acid may help to reduce inflammation and lessen the risk of heart disease.(7) The fact that hemp seed overnight oats are rich in the amino acid arginine bolsters this benefit. Like avenanthramides, arginine increases production of nitric oxide, which dilates blood vessels and lowers blood pressure.(7)</p><p>You can get such benefits not only from whole seeds, but also by making hemp heart oatmeal overnight. Alternatively, you have the option of using hemp seed powder, as we have in this recipe.</p><h3>How chia seeds support wellbeing</h3><p>The eagle-eyed among you will realise that there’s more than one type of seed in this recipe! These are chia and hemp seed overnight oats, and chia seeds hold their own when it comes to health benefits.</p><p>A staple ingredient in the Mayan and Aztec diets, <a href="https://erbology.co/chia-health-benefits/" target="_blank">chia seeds are tiny yet mighty</a>. They're rich in potent antioxidants like caffeic acid, quercetin, and chlorogenic acid, which defend our cells against oxidative stress.(8) Similar to the other ingredients in these hemp seed overnight oats, they’re also bursting with protein and fibre. As such, chia seeds can be a useful addition to your diet if you’re trying to <a href="https://erbology.co/diet-exercise-weight-loss/" target="_blank">maintain a healthy weight</a>.(9) And being high in fibre, chia seeds help to nourish your gut microbiome too. That’s good news for everything from digestive health to immunity.</p><p>Sprinkling chia in your hemp seed overnight oats could also boost the dish’s benefits for your cardiovascular health. Chia seeds contain heart-friendly alpha-linoleic acid, and studies have found that they can help to lower blood pressure.(10)</p><p>And that’s not all. Chia seeds are additionally bursting with minerals that support the health of your bones.(11) These include calcium, phosphorus, and magnesium. In fact, 25g of chia seeds contains about 158mg of <a href="https://erbology.co/best-sources-calcium/" target="_blank">calcium</a> – far higher than the equivalent amount of cow’s milk.</p><p>Using chia seeds in a hemp seed overnight oats recipe could be good for your blood sugar management too. Research suggests that the ingredient helps to reduce the amount that blood glucose rises by after eating.(12) It might also improve insulin sensitivity, although further study is necessary to confirm this.</p><h3>How to make this hemp seed overnight oats recipe</h3><p>Time for the fun part: whipping up these berry, chia and hemp seed overnight oats. Begin by adding a cup of rolled oats to a big bowl, then sprinkle in half a teaspoon of ground cinnamon. Not only does this give your dish a beautiful warm flavour, it aids with blood sugar management.(13) Next, drizzle in a couple of tablespoons of honey. Alternatively, you can make these hemp seed overnight oats completely vegan by using agave nectar or maple syrup instead.</p><p>Now we add the seeds. Scoop in two teaspoons each of chia seed powder and hemp seed protein powder. After that, drop a dollop of almond butter into the bowl. Of course, you could pick a different nut butter if you prefer – peanut, cashew, and pistachio are all wonderful choices. Next, pour two cups of almond milk into your chia and hemp seed overnight oats. Like the nut butter, feel free to swap this for another plant-based milk depending on what’s in the fridge. You can also adjust the amount you use, to give your hemp seed overnight oats a thicker or thinner texture.</p><p>Stir the mixture well until you’ve combined all the ingredients. This will ensure an even texture and taste throughout your berry, chia and hemp seed overnight oats. Once you’ve done that, cover the bowl and refrigerate it (you guessed it!) overnight. This is when the magic happens, and the oats soften and soak up the flavour.</p><p>In the morning, add a tablespoon of vibrant mashed berries to your serving bowl. Spoon your chia and hemp seed overnight oats on top, then garnish with more berries and a dash of coconut flakes. And you’re ready to tuck in!</p><p><img src="https://erbology.health/storage/2024/Oct/yJtq2uvxBk.jpg"></p><h3>Introducing our seed powders</h3><p>You have a couple of options for adding hemp and chia seeds to your diet. First, you can use whole seeds. With hemp, there’s also the choice of making hemp hearts overnight oats if you don’t want the crunchy seed shell. Second, you can use our <a href="https://erbology.co/shop/organic-chia-seed-powder/" target="_blank">organic chia seed powder</a> or <a href="https://erbology.co/shop/organic-hemp-protein-powder/" target="_blank">organic hemp seed protein powder</a>. These all have their advantages in dishes like chia and hemp seed overnight oats, so feel free to mix it up. Just be sure to pick top quality products if you want to enjoy the benefits discussed above.</p><p>We source our seeds directly from small, sustainable farmers, who use only organic techniques to cultivate their plants. After harvesting the seeds, our team cold-presses them to remove the oils. They do this without chemicals or excessive heat. We grind the remaining solids into fine powders, which are incredibly nutrient-dense ingredients for your hemp seed overnight oats. To keep them fresh, we ship our chia and hemp to you in recyclable, environmentally friendly amber glass jars. You won’t find any additives like artificial flavourings, bulking agents, or preservatives mixed in – just 100% pure seed powder.</p><p>If you want to eat more chia or hemp seeds overnight oats are a wonderful choice. However, this recipe is far from the only one you can enjoy these powders in. Their pleasant nutty flavour means they complement a wide range of sweet and savoury recipes. Try mixing a spoonful into a smoothie or breakfast bowl, or stirring some into soups and stews. You could even use a few teaspoonfuls in place of the equivalent amount of flour when baking bread or cookies. Talk about an easy way to bump up the health benefits of your favourite foods!</p><h3>Customising your hemp seed overnight oats</h3><p>We mentioned at the beginning of this post that versatility is one reason we love these hemp seed overnight oats. We’ve made this particular version using mashed berries to add a bright pop of colour and delicious tangy sweetness. However, you have so many options open to you if you want to switch things up. Here are just a few possibilities to get you inspired.</p><p>One simple change is to use whole blueberries, blackberries and raspberries, or sliced strawberries, rather than a mashed mix. Sliced banana and kiwi are other fabulous fruits to go for here. Likewise, you could make chia and hemp seed overnight oats with whole seeds instead of (or as well as) powdered. After soaking your oats overnight hemp hearts sprinkled on top is another great choice.</p><p>To change the flavour profile, you could try adding jam or vanilla extract to your hemp seed overnight oats. Some people also like to sprinkle in a pinch of sea salt or dust the dish with cocoa powder. You might scoop a dollop of yoghurt into the bowl for extra creaminess, or bring some crunch with chopped nuts. We’re a huge fan of using walnuts to get our brains going in the morning.</p><p>Ultimately, you could eat hemp seed overnight oats for breakfast every day but still feel like each bowl is brand new. You can tailor the meal to match the season, what you’re doing that day, or who you’re sharing it with. Trust us when we say this is one breakfast option that’s never going to get boring!</p>

Protein + Calcium

Organic Chia Seed Powder

90g (15 servings)

Protein + Vitamin D

Organic Hemp Protein Powder

Overnight Oats with Hemp and Chia Recipe - Erbology

Are you getting bored of having the same old toast or cereal for breakfast every day? We hear you – and this berry, chia and hemp seed overnight oats recipe is here to save the morning. It’s bursting with nutritious ingredients, quick and easy to make, endlessly customisable, and keeps you feeling satiated until lunch. Plus, of course, it tastes absolutely amazing. You’ll wonder how you ever started your day differently!

Overnight oats with hemp and chia

<h3>What is congee?</h3><p>In case you’re not familiar with the dish, let’s first look at what congee is. Then we’ll move on to the details of how to make this vegan congee recipe.</p><p>Also known as Chinese rice porridge, congee is a classic comfort meal that people enjoy all across the world. There are many types of congee recipe out there, which isn't surprising given how easily you can customize it. However, they all involve cooking rice in a large amount of water until it breaks down and forms a pudding-like consistency. You’re then able to flavor this in all sorts of different ways – both savory and sweet – depending on your preferences.</p><p>Like <a href="https://erbology.co/recipes/porridge-recipe/">other kinds of porridge</a>, congee is especially popular as a breakfast food. Many people also consider it to be a good meal when you’re feeling unwell. This is because it’s simple to make, easy to digest, and deliciously nourishing. Not to mention, a congee recipe often includes ingredients like ginger and garlic, which boast impressive health-boosting properties. More on those later!</p><p>In addition to being beneficial for your wellbeing, a vegetarian congee recipe is generally quite inexpensive to make. The main ingredients – rice and stock – are fairly cheap, and you can add almost any toppings to them depending on what you have to hand. Plus, cooking rice in a congee recipe makes the grain go further than it otherwise would.</p><p>Yet congee is much more than an economical dish for times <a href="https://erbology.co/immunity-boost/">when you’re feeling under the weather</a>! With countless flavor possibilities and a unique texture, a congee recipe makes a delicious and deeply satisfying meal any day. A lot of this is thanks to the rice itself. Time to find out why.</p><p>[embed]https://www.youtube.com/watch?v=FBF-e_GTVNg[/embed]</p><h3>Rice: the crucial base of any congee recipe</h3><p>Rice is a staple food all around the world, and it’s the key ingredient in a range of different dishes. There are many varieties to choose from, which vary in length and colour to produce unique textures and tastes. Happily, for this congee recipe, you can use pretty much any type of rice you want. While long-grain white rice is perhaps the most common choice, brown rice and short-grain rice are both great alternatives.</p><p>In fact, if you’re hoping for the maximum health benefits, we recommend using brown rice in your congee recipe. That’s because brown rice is a whole grain, and therefore contains more fiber and nutrients than white rice. It also has a lower GI index, meaning it will provide a steadier source of energy.</p><p>Studies show that consuming whole grains, like brown rice in this congee recipe, can support your wellbeing in several ways. For example, it may reduce the risk of conditions such as cardiovascular disease and type 2 diabetes.(1) This protection might be in part due to the antioxidants brown rice contains in its bran layers, such as lignans. These powerful compounds help to decrease inflammation and defend our cells against oxidative stress. Brown rice is additionally <a href="https://erbology.co/best-natural-sources-magnesium/">high in magnesium</a>, a mineral that’s vital for heart health.</p><p>Using brown rice in a congee recipe could also be a good choice to assist with healthy weight management. One reason for this is that it’s rich in fiber, which increases feelings of satiety. Indeed, studies have linked eating whole grains like brown rice with a lower risk of weight gain and obesity.(2)</p><p>Ready to give this wholesome dish a try? Here's how to make it.</p><p></p><h3>How to make this vegan congee recipe</h3><p>The first step in any congee recipe is to wash your rice. This helps to remove any dust or debris, as well as excess starch. Then pop it into a large saucepan. We’ve suggested using basmati rice in this congee recipe, but feel free to use another variety if you prefer. Next, pour in your vegetable broth and an extra 650ml of water. Remember, you can adjust the amount of water you use to achieve a thicker or thinner consistency in the dish.</p><p>Add one garlic clove and half a teaspoon of ground ginger, plus a pinch of sea salt and black pepper. Give the mixture a stir, and simmer on a medium heat for about an hour. Keep an eye on the pan, stirring occasionally to prevent the rice at the bottom from scorching. Alternatively, you can make your congee recipe in an instant pot or rice cooker for a more hands-off approach.</p><p>Once your congee recipe has thickened up nicely, it’s time to sprinkle in the psyllium husk powder. We’ll talk more about this special ingredient below! Stir until the powder is fully blended into the dish. Your congee recipe should now have a velvety smooth and creamy texture, and be ready to plate up.</p><p>Spoon your desired amount into serving bowls before moving on to the garnishes. As this is a Chinese congee recipe, we’ve recommended using spring onions, soy sauce and black pepper. Like always, you can alter the quantity you use of each to suit your taste. Of course, you’re welcome to mix things up with different toppings – keep reading to the end for some more inspiration! Tuck in while your congee recipe is fresh and warm.</p><p><img src="https://erbology.health/storage/2024/Dec/w5tWinQM67.jpg"></p><h3>The spices adding flavor and health benefits to your congee recipe</h3><p>We mentioned above that many people choose to cook an easy congee recipe when they’re not feeling at their best. And this particular version contains three specially chosen spices that can both enhance the dish’s taste and boost your wellbeing.</p><p>Starting with garlic, research shows that this potent plant has impressive antiviral properties, helping to support the immune system.(3) What’s more, adding garlic to a congee recipe could be <a href="https://erbology.co/best-diet-heart-health/">good for your heart</a>. Studies suggest that it might be as effective as medication at lowering blood pressure.(4) It can also relax blood vessels and improve blood flow, further lessening the risk of heart attack and stroke. This may be one reason why researchers have discovered that people who consume garlic live longer!(5)</p><p>Moving on to ginger, this spice is perhaps best known for its ability to alleviate nausea. In fact, some studies have found that it may be as effective as anti-nausea medication – but with fewer side effects.(6) Ginger can also ease other digestive issues, including improving indigestion by speeding up the passage of food through the stomach.(7) Moreover, adding ginger to your congee recipe could support healthy weight loss and even help reduce belly fat.(8)</p><p>Finally, we come to black pepper. Thanks to an active ingredient called piperine, this spice possesses potent antioxidant and anti-inflammatory properties.(9) Using it in a congee recipe might therefore be able to decrease the risk of some chronic health conditions. There’s even a chance piperine could improve symptoms of degenerative brain diseases, however further investigation is necessary to clarify this.</p><p>Now let’s examine the most unusual ingredient in this congee recipe: psyllium husk. You’ll soon see why we’ve included it!</p><p><a href="https://erbology.co/shop/organic-psyllium-husk-powder/"><img src="https://erbology.health/wp-content/uploads/2024/02/5D32842-1024x682.jpg"></a></p><h3>Psyllium husk: the secret ingredient in our congee recipe</h3><p>Psyllium husk is the unique addition to this congee recipe that takes its wellness benefits to the next level. In fact, this humble powder might just become your digestive system’s new best friend!</p><p>Psyllium husk is rich in fiber, and using it in a congee recipe can benefit your health in several ways. First, it <a href="https://erbology.co/prebiotics-gut-health-benefits/">acts as a prebiotic</a>, nourishing the good bacteria in your gut microbiome.(10) This is key for many reasons. Not only does the gut microbiome influence digestion, it also affects the functioning of the immune system. That’s because lots of your immune cells are located in the gut. What’s more, the gut microbiome has an impact on your mood and the health of your brain.</p><p>Looking more specifically at the digestive system, psyllium husk can help to relieve conditions like constipation and diarrhoea.(11) It does so by soaking up water in the gut and making bowel movements easier and more regular. Putting the powder in a congee recipe could also be useful for people who suffer with digestive conditions such as <a href="https://erbology.co/irritable-bowel-syndrome/">irritable bowel syndrome</a> (IBS). Psyllium husk may additionally support healthy weight management by slowing the emptying of the stomach and increasing feelings of fullness.(12)</p><p>Interestingly, including psyllium husk in a congee recipe could benefit your heart too. For example, research indicates that it might work to lower levels of cholesterol in the blood.(11) This is important because cholesterol can build up on the walls of your arteries and limit blood flow. In turn, that increases the risk of blood clots, heart attacks, and strokes. Finally, the powder may also help with blood sugar management, which is particularly useful for people who have diabetes.(13)</p><p><a href="https://erbology.co/shop/organic-psyllium-husk-powder/"></a></p><h3>Introducing our organic psyllium husk powder</h3><p>We source the psyllium husk we’ve used in this congee recipe from producers in India. They make it using the outer coating of the seeds of the <em>Plantago ovata</em> plant, also known as ispaghula. Our team uses only sustainable and organic techniques to cultivate the plants, so rest assured that no chemicals were involved. And of course, we don’t add any filler ingredients or other unwanted extras to the mix. What you receive is 100% pure <a href="https://erbology.co/shop/organic-psyllium-husk-powder/">organic psyllium husk powder</a>. We ship this out in environmentally friendly amber jars, which you can then reuse or recycle once empty. Be sure to store your psyllium husk powder in a cool, dry place to keep it fresh.</p><p>Psyllium husk powder has a mild, earthy flavor with nutty undertones. As such, it blends well with all kinds of food and drink. In addition to this congee recipe, you might like to try mixing a teaspoon into oatmeal or your favorite smoothie. Or if you’re after a quick fibre boost, you can simply stir some into a glass of water or juice.</p><p>Those who have an existing health condition or are on pharmaceutical medication should seek medical advice before taking psyllium husk. This is because it can affect the absorption of some medications. Likewise, if you are pregnant or breastfeeding, we recommend consulting your doctor before adding psyllium husk to your diet. And, as with most functional foods, you shouldn’t give psyllium husk to children before checking with a medical professional.</p><p>Adding psyllium husk to a congee recipe, smoothie, or oatmeal can be an effective and natural way to banish tummy troubles. Not bad for a humble seed!</p><p><img src="https://erbology.health/wp-content/uploads/2024/02/5D32812-1024x682.jpg"></p><h3>Making this the best congee recipe for you</h3><p>There’s a lot to love about this dish. It’s wholesome, simple to make, and delicious. Plus, it’s easy to customize to suit your preferences. While the meal we’ve described above is a savory Chinese congee recipe, you can switch up the seasonings and other ingredients to create an entirely different version of it.</p><p>For example, you could cook a more filling vegan congee recipe by adding tofu, mushrooms, and vegetables to the dish. Alternatively, instead of ginger and garlic, you could season the meal with lemongrass, coriander, sesame oil, or chilli. In terms of garnishes, dried strips of seaweed, sesame seeds and peanuts are all great choices for a congee recipe.</p><p>If you want to really mix things up, why not try making a sweet congee recipe? Start with the same basic method, but instead of vegetable stock, use coconut milk or another plant-based option. Then you can add dried fruit like apricots and dates, cinnamon, chocolate chips, or coconut flakes for more flavor. Fresh berries are always a fabulous choice, or you could go for more tropical vibes with a fruit like mango. A drizzle of maple syrup or agave nectar adds extra sweetness, or you could swirl in your favorite nut butter.</p><p>We encourage you to have fun with this congee recipe and create your own versions of the dish. That way, you’ll have a range of styles in your repertoire that suit different occasions and perfectly match your tastes. All while still being good for you!</p>

What is congee?In case you’re not familiar with the dish, let’s first look at what congee is. Then w ...

Digestive health

Organic Psyllium Husk Powder

90g (45 servings)

Vegan Congee Recipe - Erbology

Start your day the healthy way with this nourishing and delicious plant-based congee recipe. We’ve further enhanced the dish with the addition of fiber-rich psyllium husk powder, which supports digestion and gut health. This oatmeal alternative could well become your new favorite breakfast!

Vegan congee recipe

<h3>What is chia seed pudding?</h3><p>Before we go into detail about how to make this chia seed pudding recipe, let’s talk about what it actually is. Chia seeds come from the <em>Salvia hispanica</em> plant, which is native to Mexico and Guatemala. Experts believe they were a key part of the Aztec and Mayan diets, and even used in religious rituals.(1)</p><p>One reason chia seeds have enjoyed a resurgence in popularity in recent years is their wealth of health benefits. We’ll cover those shortly! But there’s another factor that’s worth exploring first: their ability to absorb liquid. This is especially relevant for dishes like our carob and chia seed pudding recipe.</p><p>Chia seeds are able to soak up a large amount of liquid in a short space of time. And when they do, the seeds take on a chewy, gel-like consistency. This makes them ideal for thickening sauces, smoothies and soups, cooking jams, or replacing eggs when baking.</p><p>Alternatively, you can use them to form the bulk of a dish – like we have with this chia seed pudding recipe. It’s a perfect way to create a naturally creamy texture that’s still light and nutritious. Chia seeds absorb the flavor of whatever liquid you soak them in, but also add a mild nutty taste of their own. As such, they’re versatile enough to include in both sweet and savory meals.</p><p>So why would you want to whip up a chia seed pudding recipe in the first place? Time to look at the many impressive <a href="https://erbology.co/chia-health-benefits/">health benefits of chia seeds</a>.</p><p>[embed]https://www.youtube.com/watch?v=VhuZT7p8ER8[/embed]</p><h3>The health benefits of chia seed pudding</h3><p>Chia seeds might be tiny, but they manage to fit a remarkable amount of nutrition into such a small package. For instance, they’re rich in several key vitamins and minerals, including calcium, magnesium, phosphorus, iron and zinc, plus vitamins B1 and B3. These all have important roles to play in keeping us healthy.</p><p>Not only that, but chia seeds are also high in fiber, plant-based protein, and alpha-linolenic acid (ALA). The latter is a plant-based form of <a href="https://erbology.co/essential-fatty-acids/">omega-3</a>. The seeds are additionally bursting with antioxidants, which protect your cells from damage caused by free radicals.</p><p>This combination of nutrients results in some valuable chia seed pudding benefits. Firstly, tucking into one could be good for your heart for several reasons. Fiber can help to reduce levels of cholesterol in your blood, while ALA may decrease the risk of heart disease. In addition, studies have found that chia seeds work to lower blood pressure, further protecting the cardiovascular system.(2)</p><p>Similarly, treating yourself to a chia seed pudding recipe might assist with blood glucose management. Research indicates that chia seeds could improve insulin sensitivity, plus reduce the amount that blood sugar rises by after eating.(3) However, more investigation is necessary to confirm this.</p><p>Moreover, the minerals and ALA in chia seeds may contribute to strong and healthy bones, with evidence suggesting the seeds could help increase bone mineral density.(4) Finally, enjoying a chia seed pudding recipe might benefit your digestive system. Fibre nourishes the good bacteria in your gut, which has a positive impact on brain health, immunity, and much more. It also increases satiety, which could enable chia seeds to help with weight loss.(5)</p><h3>Getting to know carob</h3><p>Much of the flavor in this chia seed pudding recipe is from the carob. This comes from the pods of the carob tree, which people dry, roast, and grind into a fine powder. Naturally sweet, it looks and tastes similar to cocoa powder, but with earthy, nutty undertones. And as well as adding a toasty caramel taste to the dish, carob brings some health benefits of its own.</p><p>For instance, carob is rich in several minerals, fiber, and potent polyphenols that <a href="https://erbology.co/what-antioxidants-do/">act as antioxidants</a>. The latter defend the body against oxidative stress, which research has linked to an increased risk of numerous chronic conditions. As an example, one study found that carob might reduce the levels of total and LDL cholesterol in the blood.(6) High cholesterol can build up on artery walls, restrict blood flow, and increase the likelihood of blood clots. Keeping your cholesterol low may therefore decrease the risk of heart disease, heart attack, and stroke.</p><p>One interesting benefit of choosing carob over cocoa or cacao powder is that it doesn’t contain any caffeine. This makes it a brilliant choice for those who are sensitive to the stimulant, or who want to enjoy a chia seed pudding recipe late at night. Similarly, unlike cocoa, carob doesn’t contain tyramine. A by-product of the amino acid tyrosine, tyramine can trigger migraines in some people. So, if you suffer from such headaches, carob could be a handy alternative to cocoa.</p><p><img src="https://erbology.health/wp-content/uploads/2024/01/5D32184-1024x683.jpg"></p><h3>Creamy and nutritious: our chia seed pudding recipe</h3><p>Ok, enough about the benefits – let’s talk about how to make chia seed pudding!</p><p>Start by pouring a cup of almond milk – or another plant-based milk – into a bowl. Then sprinkle in three tablespoons of chia seeds, and drizzle two or three teaspoons of honey on top. To make this a fully vegan chia seed pudding recipe, substitute this for an alternative liquid sweetener, like agave nectar. Top the mixture off with a pinch of salt and two tablespoons of carob powder.</p><p>Here's where you set this apart from other chia seed pudding recipes. Add half a teaspoon of both cordyceps and shiitake dual extract mushroom powders to the bowl. We’ll talk more about why these are fantastic additions to the dish below. Of course, you can swap them for other species of functional fungi if you prefer.</p><p>Finally, pour in a teaspoon of vanilla extract and whisk thoroughly. You want to ensure that the seeds are evenly distributed throughout the milk, with no clumps. This will help you achieve a creamy texture to your chia seed pudding recipe, without any lumpy or crunchy bits!</p><p>Leave the pudding mix to sit for at least 30 minutes, to allow the chia seeds to absorb the liquid. Some people prefer to pop it in the fridge overnight for a thicker texture, so feel free to experiment a little with your timing. Likewise, you can adjust the ratio of milk to seeds to find the one that gives you the best consistency.</p><p>When you’re ready to serve, spoon the chia seed pudding recipe into a small bowl. Garnish with a dusting of carob powder and a sprinkle of almond flakes, and enjoy!</p><h3>Reasons to include mushrooms in your chia seed pudding recipe</h3><p>Adding mushrooms to a chia seed pudding recipe might sound unusual, but there are plenty of good reasons to do so. That’s because these are no ordinary mushrooms. These are functional fungi, which offer powerful health benefits beyond their nutritional value.</p><p>Firstly, medicinal mushrooms function as <a href="https://erbology.co/adaptogens/">adaptogens</a>. These help the mind and body cope with mental and physical stress more effectively, and bring us back into balance. What’s more, they are rich in <a href="https://erbology.co/beta-glucans/">valuable polysaccharides called beta-glucans</a>. A type of soluble fiber, beta-glucans can support our wellbeing in numerous ways.</p><p>For example, beta-glucans are able to stimulate certain types of immune cells, like macrophages and natural killer cells.(7) So adding mushroom powder to your chia seed pudding recipe may help you ward off infections more successfully. In addition, beta-glucans could support the health of your heart by improving your cholesterol levels.(8)</p><p>As if that weren’t enough, beta-glucans can also do wonders for your gut health. They function as a prebiotic, nourishing the good bacteria in your digestive system and keeping the bad ones in check.(9) The benefits of this go far beyond gut health, because your gut microbiome influences everything from immunity to brain health.</p><p>The fact that functional fungi possess anti-inflammatory properties further bolsters these advantages. Experts have linked chronic inflammation to a host of harmful conditions, including cancer, diabetes, and Alzheimer’s disease.</p><p>On top of these general health benefits, each species of medicinal mushroom has its own unique strengths. In this chia seed pudding recipe, we’ve recommended using shiitake and cordyceps. Here’s why.</p><p><a href="https://erbology.co/shop/organic-shiitake-dual-extract-mushroom-powder/"><img src="https://erbology.health/wp-content/uploads/2024/01/5D32219-1024x683.jpg"></a></p><h3>Shiitake mushroom benefits</h3><p>You’re probably more used to seeing this mushroom in savory dishes than a chia seed pudding recipe! But whichever way you enjoy it, <a href="https://erbology.co/shiitake-mushroom-benefits-uses-side-effects/">shiitake could enhance your wellbeing</a> in several ways. For instance, it contains key compounds that help decrease cholesterol, such as eritadenine and sterols. What’s more, it may work to lower blood pressure, further protecting the cardiovascular system.(10)</p><p>Shiitake mushrooms are also a good source of B vitamins, which play an important role in energy metabolism. When it comes to immunity, studies have found shiitake can reduce inflammation and improve the function of immune cells.(11) It may even be able to reduce or reverse some age-related decline in immunity. However, further study is necessary to confirm this.</p><p><a href="https://erbology.co/shop/organic-cordyceps-dual-extract-mushroom-powder/"></a></p><h3>Cordyceps mushroom benefits</h3><p>Cordyceps is a fabulous choice if you’re thinking of enjoying this chia seed pudding recipe for breakfast. That’s because it’s one of the <a href="https://erbology.co/mushrooms-energy/">best medicinal mushrooms for energy</a>. A wealth of studies have found that the fungus helps to boost endurance and athletic performance. There are a few different reasons for this.</p><p>First, cordyceps improves the way that our bodies utilize oxygen and can raise your VO2 max.(12) This is the maximum amount of oxygen your body is able to use when exercising. The mushroom may also increase production of adenosine triphosphate (ATP), a molecule that helps transfer energy to your cells.(13)</p><p>Reducing fatigue is only one of the many <a href="https://erbology.co/cordyceps-benefits/">benefits of cordyceps</a>. The mushroom may additionally work to lower blood sugar levels, protect the heart, decrease cholesterol, and fight inflammation. So even if you’re not an athlete, it’s a great choice to include in a chia seed pudding recipe!</p><h3>Say hello to our dual mushroom extracts</h3><p>To make this chia seed pudding recipe, we’ve used two of our new <a href="https://erbology.co/difference-mushrooms-extract-whole-mushroom/">dual mushroom extracts</a>. These are similar to our whole mushroom powders, however go through a couple of extra steps during the production process.</p><p>First, our team of expert mycologists cultivates the fungi in small batches on organic substrates in Europe. After harvesting, we dry the mushrooms and grind them into a fine powder. Next, we steep the powder in both water and alcohol in order to separate out specific beneficial compounds. We then combine the two extracts to create an extra-potent dual extract powder.</p><p>So, for example, our cordyceps extract contains more cordycepin than the whole powder version does. Conversely, it will have a lower level of certain vitamins and minerals, because they are lost during the extraction process. The beauty of this chia seed pudding recipe is that you can make it with both dual extract and whole mushroom powders. This enables you to create a dish that best suits your needs. Either way, rest assured that our functional fungi are among the highest quality on the market.</p><p><img src="https://erbology.health/wp-content/uploads/2024/01/5D32180-1024x683.jpg"></p><h3>Customizing this chia seed pudding recipe</h3><p>One thing we love about this chia seed pudding recipe is how open it is to customization. First, because you can adjust the seed-to-milk ratio and resting time to achieve the consistency you prefer. And second, because you’re able to add all sorts of other ingredients to mix up the flavor.</p><p>For instance, try adding a sprinkle of cinnamon for extra warmth. Alternatively, switch the carob for matcha powder for a completely different taste profile. Another great option is to mix in cacao nibs, chopped nuts, or granola to give the dish more crunch. Similarly, you could top your chia seed pudding recipe with some fresh berries for a pop of color. Talk about versatility!</p><h3></h3><h3></h3>

What is chia seed pudding?Before we go into detail about how to make this chia seed pudding recipe, ...

Immunity + Energy

Organic Shiitake Dual Extract Powder

30g (30 servings)

Endurance + Resistance

Organic Cordyceps Dual Extract Powder

Cordyceps Extract + Shiitake Extract

Stamina & Energy

Bundle

Reishi Extract + Lion’s Mane Extract

Mood & Sleep

Low GI sweetener

Organic Lucuma Powder

Chia Seed Pudding Recipe with Carob and Mushroom - Erbology

Light, creamy, and bursting with wholesome ingredients, this chia seed pudding recipe is easy to prepare and tastes delicious. Not only that, but you also have plenty of options for customizing it to suit your needs. So, whether you want a nourishing breakfast or a wellness-boosting dessert, this dish has got you covered. And in true Erbology style, we’ve enhanced it with the addition of dual extract medicinal mushroom powders. These give your chia seed pudding recipe an extra burst of nutrition, plus help to support your energy levels and immune system.

Chia seed pudding recipe with carob and mushroom

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Almond M*lk Base + Raw Cacao Powder

Indulge & Nourish Bundle

For chocolate lovers

Organic Raw Cacao Powder

90g (18 servings)

Calcium + Magnesium

Organic Almond M*lk Base

On the outside, this dish looks like a normal – if petite – chocolate cake. But then you dig your spoon in, and a warm, gooey, chocolatey centre flows out onto the plate. When it comes to rich, decadent, and impressive desserts to serve at a dinner party, the lava cake reigns supreme. Here, we’re showing you how to whip up a plant-based version of this classic treat. And we’re using raw cacao powder and almond milk powder to make this vegan lava cake recipe even more wholesome. Not sure about you, but our mouths are watering already!

Lava cake

Squalene + Vitamin E

Organic Amaranth Seed Oil

50ml

100ml

Immunity + Skin

Organic Baobab Powder

Collagen support + Healthy heart

Organic Bergamot Shots

60ml (Box of 12)

Immunity + Heart

Organic Black Garlic Extract

15ml

Simple to make, richly aromatic, and bursting with wholesome ingredients, this miso and black garlic sauce recipe is one of our favourites. It combines the balsamic sweetness of black garlic with miso’s deep umami taste to create a gorgeous depth of flavour. Plus, it could help to support everything from the immune system to gut and heart health. Whether drizzled over tofu, poured onto veggies, or served as a dip for noodles, we can’t get enough of it! Allow us to show you why you should come to the dark side…

Easy miso and black garlic sauce

Fights free radicals

Organic Turmeric Powder

90g (90 servings)

Zesty and sparkling, this refreshing ginger, lemon and turmeric tonic is a superb way to brighten your day. Not only is it delicious, but it’s also bursting with wellness-boosting ingredients. From tackling oxidative stress and inflammation to protecting heart and brain health, this drink offers a wealth of potential benefits.

Turmeric tonic

Women’s wellbeing

Organic Shatavari Powder

Warm and comforting, a coconut milk latte is one of our favourite ways to start the day. And to make the recipe extra nourishing, we’ve added a scoop of our organic shatavari powder. This popular Ayurvedic herb offers a wealth of potential wellness benefits, from reducing menopause symptoms to supporting mental health. The best part? No latte art skills are required!

Vitality coconut and shatavari latte

Umami + Cheesy

Organic Nutritional Yeast

Looking for a snack that’s delicious, satisfying, and wholesome? This recipe has got you covered. Our raw popcorn cauliflower contains only wellness-boosting ingredients, but still tastes like a savoury treat. And we’ve given it a nutty, cheesy twist with the addition of nutritional yeast. This ingredient is rich in amino acids, fibre and B vitamins, bringing even greater health benefits to the dish. So, next time you’re having a movie night at home, give this a try instead of regular popcorn! We promise you’ll be glad you did.

Raw popcorn cauliflower recipe

Muscle health + Zinc

Organic Pumpkin Seed Protein Powder

Rich and wholesome, this pumpkin milkshake recipe is a delicious and satisfying afternoon treat. We’ve warmly spiced the drink with cinnamon and cloves, plus it contains banana and pumpkin for an extra creamy texture. And with the addition of our organic pumpkin seed protein powder, it’s a fantastic choice before or after a workout. This functional food can be an effective way to support muscle growth and repair, as well as male wellbeing. It’s also rich in fibre, along with several key minerals to enhance your overall health.

Creamy pumpkin shake

W40+

90g (30 servings)

Female & male wellbeing

W40+ M40+

Men’s wellbeing

M40+

In our humble opinion, you can’t go wrong with a peanut butter shake! They’re delicious, creamy, and offer a surprising number of potential health benefits. And with this recipe, we’ve taken the drink’s nutritional credentials to the next level by adding in our M40+ powder. This is a blend of potent plants that we’ve carefully curated to support men’s wellbeing. From maca to pumpkin seed, it’s bursting with ingredients that promote energy, muscle repair, and male reproductive health.

Peanut butter shake

Sophisticated sweetness is the name of the game with this delicious and refreshing caramel tahini shake. The sesame adds a decidedly grown-up twist to a normally youthful drink, while the frozen banana keeps things cool. Plus, we’ve enhanced the milkshake’s nutritional profile with the addition of our W40+ powder. This is a blend of potent plants that we’ve specifically chosen because of their potential to support women’s wellbeing. From ashwagandha and nettle leaf to shatavari and sea buckthorn, each brings valuable benefits to the recipe.

Caramel tahini shake (using coconut sugar)

Start your day with a healthy dose of green vegetables! Our cucumber smoothie recipe is light, refreshing and full of healthy nutrients.

Spinach cucumber apple smoothie