‘CHIA-LOVE’ BREAKFAST BOWLS – BREAKFAST

Everyone says they don’t “do” St. Valentines Day but secretly we all kind of buy-in to it, if not only to indulge in a little self love. Its not V-Day for another week yet,  but it’s good to be prepared so Im sharing this shamelessly pink breakfast recipe with you in advance.

Truthfully, only after I put the ingredients together did I realise that pomegranate fruit and maca powder are considered in many cultures as natural aphrodisiacs, and have been associated with hormonal health and fertility.  In the interest of science, there is some evidence that can attest to pomegranate juice increasing salivary testosterone levels in men by about 24%; whilst the ingestion of Maca root appears to increase libido in both genders, with three notable studies showing fairly consistent results.

A 30g serving of chia seeds contains 11 grams of fibre, 4g of protein and 5g of omega-3 fatty acid as well as providing almost a third of the recommended daily intake magnesium, manganese and phosphorous. This is particularly impressive when you consider just 30g has only 140 calories, making chia seeds highly nutrient dense.

This fibre and protein rich recipe is an ideal breakfast option and will provide sustained energy and keep you satisfied well into the day whilst the antioxidants and phytonutrients found in raspberries and pomegranate support the immune system and help to repair cell and tissue damage caused by free radicals.

RECIPE

(makes 2 breakfast servings or 4 small, snack-size servings)

  • 2 cups (475 ml) of unsweetened almond or coconut milk (I use Ecomil or Oatly brands)
  • 1/2 cup (6 level tbsp) whole chia seeds*
  • 1 heaped teaspoon of maca powder*
  • 1/2 teaspoon vanilla powder (optional)
  • 1 teaspoon of ashwagandha powder*
  • 1 cup (about 125g) raspberries (fresh or frozen)
  • 1/2 cup pomegranate seeds (about 4 tbsp)
  • 1 Tbsp light tahini (I use Meridian)

To serve

  • 1 Tbsp unsweetened desiccated coconut
  • A few raspberries and some pomegranate seeds

Instructions:

  1. Put the chia seeds, milk, maca, vanilla and ashwagandha (if you’re using it) into a jar with a lid and shake vigorously, ensuring the chia seeds are well combined. Leave aside either overnight or for 10-20 minutes until the mixture thickens (it will look like frog spawn!).
  2. Transfer most of the raspberries and pomegranate to a blender cup (reserve some of the fruit for a topping). Add the tahini and a splash of water. Pulse the fruit until completely mixed.  It will be quite thick which is fine. If you don’t have a blender you could mash the fruit and tahini together with a fork or use a hand-held blender.
  3. When the chia seeds thick and gloopy, combine them with the fruit mixture and stir well.
  4. Transfer to bowls or airtight glass jars (for portability) and top with coconut and fruit. Enjoy!
NUTRITION INFORMATION
Servings Calories Fat Protein Carbs Sugars Fibre
Per half portion 420 29g 11g 42g 14g 21g
Per quarter portion 105 7.25g 2.75g 10.5g 3.5g 5.3g

PAMELA RYAN | NUTRITIONIST | CORPORATE NUTRITION + YOGA

Website: www.thehealthonist.com

Instagram: @the_healthonist

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