Chia Bowl

In less than 5 minutes, you can make breakfast with half your required daily nutrients. Most importantly, fat & protein stimulates your brain, which sets you up for the day!

You’ll need (per bowl):

• 2 tbsp chia seed*

• A few tbsp oats (optional)

• Option 1: 120ml oat milk mix into a small bowl and leave overnight. This will make the chia stodgy like porridge.

• Option 2: 80ml oat milk mix together and leave for at least 10 minutes, longer if you have time (this won’t give the chia time to soak up the liquid, but will soften the seeds).

  N.B. You can use other kinds of milk, but oat is cheap and ticks all the boxes.

Topping options:

• 1 tsp seeds such as; sunflower, pumpkin, flax, hemp seeds

• 1 tsp nuts such as; almonds or walnuts

• ½ handful of berries such as; blueberry, strawberries, raspberries etc…

• ½ handful of chopped fruit such as; apple, banana, kiwi, pineapple, mango or stone fruits

• Optional - dried fruit such as; apricots, raisins, cranberries or dates

With mix with a variety of fruits and seeds, you’ve got up to 6/10 of the food groups you need to eat daily.

• Chia seeds and flax seeds are natural sources of omega 3.

• Almonds, in my experience, are the best prebiotic. Prebiotics are things that feed your microbiome, as opposed to probiotics that add to it. Most fruits and nuts are prebiotics.

• If you have stomach knots, try a spoonful of yoghurt. Preferably soy as digesting dairy gives your body extra work and may make you temporarily lethargic.

• Flax seeds are indigestible whole, so you’ll need to crack them. They are also quite bitter.

• Dried fruits (especially dates) are stupidly high in calories, though good for digestion.