Chia and raspberry breakfast pots

Image: Shake Up Your Wake Up

If you’re struggling with porridge fatigue, this is the perfect breakfast remedy. These fruity pots are low in sugar, salt and saturated fat, but high in protein and packed with flavour.


Why are these good for runners?

Raspberries are loaded with vitamins C and K, which aid your body’s ability to heal injuries.

Chia seeds are a nutritional powerhouse, packing tons of calcium for bone health and Omega-3 fatty acids to help your heart.

The high fibre content of these breakfast pots provides over half your recommended daily intake of 30g, essential for digestive health.


Ingredients

Serves 2

1 Earl Grey tea bag

250ml semi-skimmed milk

50g whole chia seeds

25g porridge oats

175g raspberries

4 tbsp low fat natural yogurt

1 tsp mixed seeds


1/ Steep the tea bag in 50ml boiling water for 1 minute, remove the bag.

2/ Place the milk, chia seeds, oats, raspberries (reserving a few for garnish) and tea in a small saucepan and bring up to a simmer, cook gently for 2-3 minutes, stirring.  Cool slightly.

3/ Stir in 2 tbsp yogurt, transfer to 2 serving dishes and cool for 30 minutes or longer.

4/ Top with remaining yogurt and raspberries and sprinkle over the mixed seeds. Spoon into two sealed jars and top with fresh raspberries for an on-the-go breakfast (this will keep for a day).


Nutrition per serving: 357 calories, 26g carbohydrate (16.1g of which sugars), 16.8g fibre, 15.9g protein, 13g fat (3.1 of which saturates)


Recipe courtesy of Shake Up Your Wake Up for Breakfast Week - read more here!