The Lazy Persons Ultimate Healthy Brekky
It’s becoming clear that us Millennials are time poor. Instead of getting caught up in the raw, vegan cafe strategically placed at the gym, get your meal prep in order and that means your breakfast for the week. Emma, a My Food Bag Nutritionist, shares her favourite breaky option which is Paper and Sweat approved. Emma gets organised on Sunday evenings, that way she has no excuse!
This chia brekkie will get you set you up for your day of work, and it’s going to help your back pocket — at only $3.40 per serve!
Ready-in: 10 Serves: 5 GF DF – use DF yoghurt
Chia (for the week, 5 days)
- ½ cup chia seeds
- 1L almond milk (or use coconut, soy, rice etc.)
- ½ cup water
- 1 Tbsp honey or pure maple syrup
- 3 tsp ground cinnamon (optional)
- 1 tsp vanilla extract or essence (optional)
To serve (per day)
- ½ cup frozen berries, defrosted or 1 kiwifruit, sliced
- 1-2 Tbsp yoghurt
- 1-2 Tbsp mix of chopped nuts, seeds, coconut chips or granola
1. Make chia (Sunday night). Combine chia seeds, almond milk and water in a medium-sized pot on low-medium heat. Whisk together until chia seeds stop clumping, then add honey/maple syrup, cinnamon and vanilla (if using) and whisk again to combine.
2. Bring chia to a simmer and cook for 3-4 minutes, stirring occasionally, until gently bubbling and mixture has thickened. Remove from heat and allow to cool slightly. Fold through 1/3-1/2 cup more water, the chia seeds will continue to absorb more water as it sets.
3. Transfer to an air-tight and store, in the fridge, for the week. You may need to fold through a little more water during the week if the consistency gets too thick (makes it go further too!).
4. Make breakfast jar (night before/morning). Add some chia to a jar and fold through defrosted berries or your choice of fruit. Top with a dollop of yoghurt and a sprinkle of nuts, seeds or coconut chips. All very YOM, and a top source of healthy fats like omega-3’s, fibre, protein and vitamins.
TOP TIP 1. The average ratio is 3 Tbsp chia to 1 cup almond milk for 1 pudding, so if you’ve only got 3 breakfasts to plan for, simply multiply this by 3!
TOP TIP 2. Start a jar of ‘breakfast sprinkle’, buy your favourite seeds/nuts etc from the bulk bins or cheap finds in the baking aisle to make your own mix, even get creative and toast it in the oven with honey & oil, much cheaper than store-bought nut sprinkles or granolas! Super cheap and nutrient rich choices are sunflower & pumpkin seeds, linseeds, sliced/silvered almonds. Dried coconut is cheap also and super tasty!
COST PER WEEK – Milk ($3), Chia seeds ($1, bulk bins @ $24.90/kg), berries ($6), Yoghurt ($4), seed mix to top ($3 - see top tip 2) & cinnamon/honey/vanilla (hopefully these are in the pantry, but will last months if you have to fork out at first/leave out – max $10 long term investment).
TOTAL = $17.00 (sans honey, cinnamon & vanilla)
COST PER BREKKIE - $3.40