Overnight chia pots recipe - as seen in HelloMagazine.com April 2017

Overnight chia pots recipe - as seen in HelloMagazine.com April 2017

Original article - http://www.hellomagazine.com/cuisine/2017051538925/overnight-chia-pots-recipe/

We all know that breakfast is the most important meal of the day. Breakfast is the fuel to get your through the door whilst ensuring that you perform at your best. Skip breakfast and you're not only likely to eat more during the day but you'll also be more tempted to reach for sugary, fatty foods. Sometime's eating a healthy breakfast is easier said than done, right?

Breakfast doesn't just have to be toast and marmite! It's best to incorporate as many nutritious foods as possible into your first meal of the day. Even if you're on the run for the rest of the day and you're diet plan goes out of the window, you've eaten a nutritious and delicious breakfast.

Our founder Imogen McLennan is always on the go (check out our blog on a day in the life of a catering business owner)! Imogen needs nutritious, wholesome food that is quick to prepare and can be eaten on the run. So she created a recipe for overnight chia seed Bircher muesli. It's similar to the traditional Bircher muesli made out of oats, but instead uses chia seeds. The recipe should be prepared the night before, so it's ready to go in the morning (when we all know time is of the essence!).

Chia seeds are tiny black seeds form the Salvia hisapanica plant, a member of the mint family which comes from Central and South America. Rumour has it that the Aztecs and Mayans used chia seeds as a source of energy. For such tiny seeds they are packed with nutritional benefits. They are rich in minerals such as magnesium and calcium with trace elements of manganese, which helps makes enzymes. Chia seeds:

are rich in fibre which helps satisfy the feeling of fullness (a 25g portion of chia seeds contains approximately 9g fibre).
are relatively high in protein
contain omega-3 (known for their inflammatory, brain and heart health benefits) in their plant form, alpha linolenic acid (ALA). However its harder for bodies to convert ALA into the form preferred by the body, DHA, therefore the amount of omega-3 contained in chia seeds is low compared to the level found in oily fish, for example.

The quantities of fibre, protein and fat found in chia seeds mean that they are digested relatively slowly by the body providing a slow release of energy which in turn helps keep blood sugar levels stable.

This overnight chia pots recipe by Imogen Krupski, Chef & Director Capital Cooking, is the perfect way to start your day and makes enough for 2 pots.


Chia pots
2 tbsp chia seeds
250ml milk of your choice - I use coconut or almond
10g pumpkin seeds
20g diced dried apricot
20g golden raisins or cranberries
1 grated apple, skin on
honey/maple syrup to taste
2 tbsp Greek yoghurt
10g pistachios - chopped

Berry compote:
1 tbsp fresh blueberries
1 tbsp fresh raspberries


The night before mix the chia seeds in a bowl with all the ingredients apart from the yoghurt and pistachios. Cover and leave to soak overnight in the fridge.

For the berry compote, crush the berries in a bowl with a fork until they start to release juices. Cover and put in the fridge overnight.

The next morning stir the chia seed mix and taste for sweetness. If necessary add a little more honey or maple syrup. Spoon into glasses or bowls. Jam jars work well if you need to eat your breakfast on the go.

Top with a tablespoon of Greek yoghurt, the berry compote and a sprinkle of pistachios.


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