Warm Chia-Oat Yogurt Bowl for Regularity

Ingredients

• 40 g rolled oats — plain
• 20 g chia seeds — plain
• 10 g ground flaxseed — ground
• 250 ml unsweetened almond milk — plain
• 200 g plain greek yogurt (2% or higher) — chilled
• 60 g blueberries — fresh or frozen
• 15 g pumpkin seeds — unsalted
• 10 g honey — liquid optional

Instructions

1. In a small saucepan, combine rolled oats, chia seeds, ground flaxseed, and unsweetened almond milk. Stir well to prevent clumping.
2. Place the saucepan over low-medium heat and cook for 5–7 minutes, stirring frequently, until the mixture thickens to a soft, porridge-like consistency. If it becomes too thick, add a splash of almond milk to loosen.
3. Remove from heat and let the mixture sit for 2 minutes to allow the chia and flax to fully hydrate and become gel-like, which makes the fiber gentler on the gut.
4. Divide the warm chia-oat mixture between two small bowls. Spoon the greek yogurt on top of each portion, keeping it mostly on the surface rather than fully mixed in to preserve a cool, soothing layer.
5. Top each bowl with blueberries and sprinkle with pumpkin seeds. Drizzle with honey if using, starting with a small amount to keep sweetness and potential nausea in check.
6. Let the bowls sit for 1–2 minutes before eating so the temperature is warm, not hot, which is often better tolerated on GLP-1 medications.