Crunchy Breakfast Chia

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:

1. Chia seeds and quinoa are obtainable in health-food shops around the country.
2. 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 them. Add in other fruit of choice.
3. Pour into a glass bowl and cover the surface with the rest of the fruit.
4. Sprinkle nuts over.
5. Garnish with strawberries and mint leaves.

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