RECIPES

Crunchy Breakfast Chia

The new nutritional “it” food, chia seeds give your body protein and omega-3 fatty acids. Great to include in the daily diet.

Serves 2

Ingredients:

120 g raw quinoa, cooked
375 ml thick, low-fat Greek yoghurt
10 strawberries, hulled and cut into quarters
30 g blueberries or blackberries / mulberries
20 ml chia seeds

  1. Gently mix all ingredients together.
  2. Divide into serving bowls and enjoy the crunchy flavours.

Variations:

  • Add 50 g chopped walnuts, almonds, or cashew nuts.
  • Add 1 ml ground cinnamon.
  • Use a bran cereal instead of cooked quinoa.
  • Use a chopped banana instead of strawberries and/or blueberries.
  • Use frozen cranberries instead of blueberries (now available in supermarkets in South Africa).
  • Use 2 peeled and thinly sliced kiwi fruit in place of other fruit.
  • Use 8 chopped dates.
  • Drizzle with 15 ml maple syrup.
  • Exchange chia seeds for 50 ml flaxseed.

Tips:

  • Chia seeds and quinoa are obtainable in health-food shops around the country.
  • 60 g quinoa is equivalent to one serving. It will weigh 180 g when cooked.
  • Cook 120 g quinoa in 360 ml fresh, cold water; bring to the boil, and cook until water has been absorbed.

 

Seasonal fruit with yoghurt

Refreshing and light, and the perfect ending to a meal. You can also serve in individual bowls, if preferred.

Serves 4

Ingredients:

500 ml natural Greek yoghurt or low-fat yoghurt
60 ml honey or agave syrup
250 g fresh strawberries; reserve 2 – 3 for garnish, cut remainder into quarters
50 – 75 g of two or all of the following –blueberries, gooseberries, raspberries, blackberries / mulberries or pomegranate seeds
50 g nuts (almonds, walnuts or pecan nuts), roughly chopped

Garnish: Fresh mint leaves

Method 

  1. In a large bowl, mix together yoghurt and honey or agave syrup.
  2. Add in the cut strawberries and combine. Add in other fruit of choice.
  3. Pour into a glass bowl and cover surface with the rest of the fruit.
  4. Sprinkle nuts over.
  5. Garnish with strawberries and mint leaves.