‘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

LEMON & MACA CHIA POTS – SNACK

Chia seeds are nutritional powerhouses with an abundance of essential fatty acids, protein and fibre. In fact they are the highest source of fibre of all seeds containing 5g per serving!  Increasing the amount of fibre in your diet can help to regulate blood sugar, keeps your gut healthy and reduces blood cholesterol levels.

This magical seed is also incredibly versatile and can be used in porridge, smoothies or as chia pudding or snack pots that are both satisfying and portable, so you can take them to the office or pack them in a kid’s lunchbox.

There is nothing better than vibrant citrus to invigorate the senses and counter the affects of the afternoon slump. I created this superfood snack-pot with maca powder for a nourishing boost. Maca is considered an ‘adaptogen’, as it can help the body to naturally adapt to stressors such as a demanding job, a busy schedule or intense physical exercise. Instead of reaching for the chocolate bar or biscuit tin during a sluggish afternoon, try this ultra-low sugar snack and sail through the rest of your day!

(serves 2)

Ingredients

  • 2 tbsp Chia Bia whole chia seeds*
  • Juice and grated zest of 1 large lemon
  • 100ml almond milk
  • 1/2 teaspoon Nua Naturals Vanilla powder*
  • 1 teaspoon Nua Naturals Maca powder*
  • 1-2 heaped tablespoon plain greek yogurt (or plain coconut yogurt)
  • 2-3 drops of liquid stevia (optional)
  • Coconut flakes (optional)

*Available in LloydsPharmacy Stores

Instructions

  1. Pour the chia seeds into a a container with a lid (I use a glass jam jar) and add the lemon juice and almond milk and stir.
  1. Add the vanilla and maca, fasten the lid and shake vigorously and then leave aside for 30 minutes (or overnight) to thicken.
  1. After 30 minutes, remove the lid and stir in the yogurt and stevia drops. Divide the mixture into two small glass pots and sprinkle with the lemon zest and some coconut flakes.
Nutrition Facts (per 1 Serving)
Calories 159
Fat (g) 10.4
Protein (g) 5
Carbohydrate (g) 11.8
Fibre (g) 5.5
Sugar (g) 1.2

PAMELA RYAN | NUTRITIONIST | CORPORATE NUTRITION + YOGA

Website: www.thehealthonist.com

Instagram: @the_healthonist