The new nutritional “it” food, chia seeds give your body protein and omega-3 fatty acids. Great to include in the daily diet.
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
- Gently mix all ingredients together.
- Divide into serving bowls and enjoy the crunchy flavours.
- 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.
- 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.
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
- In a large bowl, mix together yoghurt and honey or agave syrup.
- Add in the cut strawberries and combine. Add in other fruit of choice.
- Pour into a glass bowl and cover surface with the rest of the fruit.
- Sprinkle nuts over.
- Garnish with strawberries and mint leaves.