The Healthy Chef, Teresa Cutter, harnesses the power of chia in these sweet and savoury breakfast creations.
Raw chia pudding
This is a power-packed pudding, bursting with omega-3s, fibre, protein and superfood antioxidants. The ultimate healthy, portable breakfast that you can easily take to work.
Serves 1 or 2
Ingredients
250ml (1 cup) coconut water
60g (1/4 cup) white chia seeds
2 tablespoons coconut yoghurt
+ extra to serve
½ teaspoon vanilla bean paste
4 passionfruits
Combine coconut water, chia seeds and vanilla into a large glass jar and mix well until combined. Add the coconut yoghurt and mix through the chia coconut mix. Give the chia seeds another stir after 2 minutes. Place chia pudding into the fridge for at least 2 hours or overnight and allow it to set. Spread another 2 tablespoons of coconut yoghurt over the set chia pudding. Cut the passionfruit in half and remove the yummy pulp. Spoon passionfruit pulp over the coconut yoghurt.
Spinach, kale & chia muffins
Bursting with superfoods and protein, this delicious savoury muffin breakfast will keep you satisfied and full of energy all morning. Top with smashed avocado and micro greens.
Makes 6 large or 12 small muffins
Ingredients
100g kale or cavolo nero leaves, finely sliced
2 tablespoons extra virgin olive oil
½ teaspoon sea salt
60g baby spinach leaves
1 small bunch chopped chives
280g (2 cups) cooked quinoa
3 organic eggs
1 tablespoon chia seeds or golden flaxseeds
200g (2 cups) almond meal
2 avocados, smashed
2 tablespoons lemon juice
pinch of sea salt
2 tablespoons of cold-pressed avocado or extra virgin olive oil
1 handful sprouts or micro greens
Preheat oven to 180°C fan-forced (360°F). Massage kale leaves with the oil and sea salt for 3 minutes until softened. Add baby spinach, chives and cooked quinoa. Beat the eggs in a separate bowl and then add the chia seeds. Pour the egg mixture over the leafy greens, along with the almond meal, and mix through until combined. Spoon the batter into lined muffin cups and bake for 30 to 40 minutes until cooked through and golden. Combine smashed avocado with lemon juice, sea salt and 2 tablespoons of cold-pressed avocado or olive oil. Pile over the top of the savoury muffins and garnish with seeds and sprouts.
Teresa Cutter, aka The Healthy Chef, is one of Australia’s leading authorities on healthy cooking. A chef, nutritionist and fitness professional, she is author of the Purely Delicious and Healthy Baking cookbooks, available from thehealthychef.com. The Healthy Chef Recipe App is available from the App Store and Google Play.
