heavy rotation — a spring summer series
True confessions of a chronic snacker.
I can’t tell you how many times I’ve made these. THE perfect whatever-the-weather carry-along really, though the cool pudding-like aspect makes them a spring/summer mainstay. Chill vibes, yo.
Anyway I’ve been going strong on this for some time now. Endless variations keep it fresh and seasonal (stay-tuned ** entirely new experiences to entertain in the chia-oat series, trust). Though the dark tart cherries in this version definitely steal the show.
A standout superfood on their own, these babes are known to alleviate muscle soreness, or in another word, inflammation. As our method of building muscle involves slightly tearing the tissue to allow for growth to take place, hence the soreness, a lot can be done to directly soothe this natural process.
The flavonoids in tart cherries (isoquercetin and quercetin, specifically) act as antioxidants, or in other words work to eliminate by-products of oxidative stress also known as free radicals, which in turn cause inflammation. These free-radicals are natural by-products of energy consumption in our mitochondria, which we can’t help but produce to a certain degree, part of the inevitable process of aging, yet we tend to produce them in excess for a variety of reasons, primarily stress related. Yeah, all the usual suspects. (We don’t have to go there just yet, you get the idea.)
Another category of flavonoids, anthocyanins, responsible for the dark pigments in both the blueberries and the tart cherries (and many other plant foods), also help to reduce inflammation in the body, which is closely associated with their potent antioxidant activity. A significant difference can be experienced especially if the cherries specifically are consumed just following strenuous activity, when the muscles are most apt to uptake excess insulin in the bloodstream. Basically when the muscles are in a fresh state of inflammation – actively drawing in nutrients to rebuild their structure.
Sounds like post-bike-ride-to-yoga-practice perfection to me. TBH
ANTI Overnight Chia Oats (2 servings)
½ c GF rolled oats
1-2 T chia seeds
3-4 inches ripe banana, chopped
2-4 T applesauce (very optional)
1 c unsweetened almond milk
splash vanilla extract
raw maca powder (yeah)
dried unsweetened tart cherries
fresh or frozen blueberries
raw cashew butter
buckinis (aka buckwheat groats – toasting optional)
2 small jars with lids (approx. 8 oz)
/ MIX all ingredients except the blueberries, cashew butter, and buckinis in a large bowl
/ DIVIDE evenly into jars, a few good spoon-fulls each to start
/ LAYER with berries and raw nut butter
/ DIVIDE the remaining mixture into the jars
/ TOP with buckinis, +/OR more fruit +/OR nuts, etc.
/ COVER with lids and let sit in the fridge overnight, or at least a few hours (patience pays off here)
/ BRING a spoon with you (always)