Love Note – Chia Breakfast Pots

Whilst I am a huge advocate for Marmite and nutritional yeast on wholegrain toast as a weekday breakfast, multiple barbecues over the past few days and weeks, whilst fun, have left me slightly bloated and ick. I can normally eat bread until kingdom come, but with the current state of things, tummy says no. Coupled with the tropical heat that has descended, I find myself in need of foodstuffs that are and feel as fresh and light as possible. I want to feel full, but I don’t want to be weighed down from the very beginning of my day.

Enter: chia breakfast pots. This easy, yummy breakfast idea was spawned after a conversation with a dear friend who is currently doing a diploma in nutritional therapy, and because I have about a million GU ramekins that need to be put to use.

When I get asked about my health and nutrition by kindly concerned non-vegetarians, a lack of omega-3 and protein are the most common worries. Omega-3 is, of course, most commonly known to be found in oily fish such as salmon and mackerel. However, chia seeds contain omega-3 in plant form (alpha linolenic acid, or ALA), providing the same kind of anti-inflammatory benefits and nutrients to facilitate a healthy brain and heart as the traditionally meat-derived omega-3.[1] Similarly, chia seeds are full of fibre and protein, and can be used in a number of absorbent ways (including sugar-free jam making, which is another excellent story). Jumbled up with oats, yoghurt, fresh fruit and a hint of almond and vanilla if you’re feeling cheeky, chia seeds are a great food to have in your light, fresh and healthy arsenal, particularly if you are vegetarian, vegan, or want to cut-down on meat.

Important – this is an overnight recipe, so make sure you prepare the night before you plan to eat

Ingredients (enough for six GU ramekins)

70g chia seeds

200g plain porridge oats

500 ml non-dairy milk (I used soy, but you can use oat, almond, rice milk, or cashew milk if you want it really creamy)

A healthy tablespoon-sized blob of yoghurt (I used Alpro almond yoghurt, but you can also use plain, vanilla or coconut)

A punnet of raspberries

Optional sweeteners: almonds, golden syrup or vanilla extract

 

Method

  1. Take a bowl out of your cupboard
  2. Combine chia seeds, oats and milk
  3. Leave to soak for about 5 minutes
  4. Put some raspberries into the bowl and stir
  5. Split mixture between ramekins
  6. Add a blob of yoghurt on top
  7. Add one last raspberry to garnish
  8. Cover up and pop into fridge
  9. Leave over night
  10. Retrieve in the morning
  11. Add a pinch of your optional sweetener
  12. Eat

 

Chia pot 2

 

 

[1] ‘The health benefits of chia seeds’ https://www.bbcgoodfood.com/howto/guide/health-benefits-chia-seeds [accessed 11:45, 24th July 2019].

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