GOODNESS
EATS
bountiful BREAKFASTS!
Breakfast
Option 2
Breakfast
Option 1
CHIA POWER PORRIDGE
BIRCHER MUESLI
Recipe courtesy of Kunara Organic Marketplace,
photo by Alain Bouvier | Serve 4
Recipe courtesy of Kunara Organic Marketplace,
photo by Alain Bouvier | Serves 2
2 cups/ 500ml fresh cashew
6-8 fresh strawberries
1¼ cup/ 300g coconut yoghurt
milk (or milk of choice)
pinch of nutmeg
⅛ cup/ 15g raw almonds, chopped
5 tablespoons/ 70g chia seeds
pinch of cinnamon
⅛ cup/ 15g dried cranberries
1¹⁄³ cups/ 320ml water
maple syrup (optional)
1 tablespoon/ 15g sunflower seeds
1-2 banana
1 tablespoon /15g maple syrup or honey
1 Combine the chia seeds and water in a small bowl and leave for
20 minutes to gel.
2 tablespoons/ 12g rolled rice flakes
2 Add the cashew milk to the chia gel and stir well.
4.5 tablespoons/ 25g rolled quinoa flakes
3 Divide the mixture into bowls and top with sliced banana,
strawberries, nutmeg and cinnamon.
1 teaspoon orange zest
4 For extra sweetness, add a swirl of maple syrup.
¹⁄³ cup/ 75ml fresh orange juice
2 tablespoons/ 15g chia seeds
pinch of salt
For a decadent dessert,
add 1 tablespoons raw cacao and 1 tablespoon pure
maple syrup to the recipe, mix well and allow to sit
in the fridge for a few hours. The chia will create a
delicious pudding with the consistency of
a chocolate mousse.
Magic al Chia
1 ounce of chia has:
• 5 grams of omega 3 fatty acids & 11 grams of fiber
• 30% of the daily recommended intake of fiber
• 18% of the daily recommended intake of calcium
• 30% of the daily recommended intake of manganese
• 27% of the daily recommended intake of phosphorus
• 10% of the daily recommended intake of protein
runny side to start with, but will thicken to just the a little on the
1 Place everything in a bowl and mix well. It will seemright consistency once the chia seeds, rice and quinoa flakes start to swell
and absorb the moisture.
It is much better to soak the nuts and seeds
overnight in order to ‘activate’ them.
Why soak your nuts
Basically, there is a protective layer on most
nuts called enzyme inhibitors which is not easily
digested by humans. By soaking your nuts
(commonly almonds, cashews and walnuts), the
water breaks down the phytic acid and neutralizes
the enzymes allowing
for proper digestion.
MAG
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