Chia pots

(SERVES 1)

2 Tbsp chia seeds

125ml dairy-free milk of your choice

(e.g. coconut, hazelnut or almond milk) ½ tsp vanilla extract

½ tsp ground cinnamon

1 Tbsp fresh or frozen berries

Put all the ingredients, except the berries, in an airtight or covered jar (approx 300g volume) and stir well. Add half the berries and stir again. Put the jar in the fridge, ideally overnight, but for at least 30 minutes. The seeds will have absorbed the liquid and plumped up. Serve them with the remaining berries and one of these additional toppings.

1-2 Tbsp toasted coconut flakes

1 Tbsp ground almonds or flaxseed

1-2 Tbsp blueberries or raspberries

1-2 Tbsp whey protein powder (a great source of protein)

Note: For a complete breakfast, DL’s dietitian suggests you add 2 tablespoons of low-fat Greek yoghurt and 1 diced kiwi fruit. This has been included in the nutritional analysis below.

NUTRITION INFO

PER SERVE 1240kJ, protein 10g, total fat 18.3g (sat. fat 1.9g), carbs 16g, fibre 15g, sodium 112mg • Carb exchange 1

• GI estimate low