Jane Lawson 4/3/24 Jane Lawson 4/3/24

My superfood ‘savoury’ breakfast: nutty Overnight chia & flax pudding

This is one of my go-to breakfasts, packed with all the good stuff. I call it ‘savoury’ as there is no added sugar, only sweetness from fruit and a few raisins, so it shouldn’t cause a spike in blood sugar, which can make you feel hungry after a couple of hours. I’ve packed this breakfast with fibre from all the seeds, nuts, oats, and coconut, which is another reason you should get a slow release of energy through the morning, and your gut microbes will thank you for it too!

The pudding contains lots of plant-based protein, from the chia, flax, and Greek yogurt, which are complete proteins containing all 9 essential amino acids. These aminos are ‘essential’ because our bodies can’t synthesize them; we need to eat them in our diets.

I often add a spoon or two of protein powder as well - whey has a creamy taste, or you can use pea protein as a vegan option. The yoghurt can also be swapped for plant-based to make this a vegan dish too - I like Coconut Collaborative for Coyo.

Ingredients

Serves 4-6

3 tbsp chia seeds
3 tbsp flax seed
3 tbsp oats
4 tbsp desiccated coconut
4 tbsp sultanas
2 tbsp pumpkin seeds
2 tbsp sunflower seeds
4 tbsp cashew nuts (broken in half)
3 tbsp nut butter (@deliciouslyella has a great almond butter with a touch of ginger and cinnamon- so good!)
4 tbsp Greek yoghurt
450ml nut milk (or any you prefer) I used @plenishdrinks cashew

Method

Add all the ingredients except the milk to a large container with a lid.
Pour a small amount of the milk into the mixture, mashing the nut butter into the other ingredients with a fork, and then add the rest of the milk once it is blended in.
Put an airtight lid on and place in the fridge overnight or for at least 2 hours.
If the consistency is a bit thick, loosen it with a bit of extra milk - adjust to how you like it.
Serve with any combination of toppings: berries, banana, chopped apple (or any fruit you prefer), any nut butter, Greek yoghurt, cacao nibs, coconut, nuts, seeds.

Tip

The recipe can be simplified by leaving out one or two ingredients, like the sultanas (I know some don’t
like them!), one of the seeds, cashews, or coconut - it’s a very flexible recipe!
Cashews can also be switched for any nut you prefer, same goes for the sultanas if you want to change for a different dried fruit.

Jane Lawson 8/13/21 Jane Lawson 8/13/21

Nutty banana smoothie

Breakfast today! But this smoothie would also work really well as a healthy mid-afternoon energy boost or post-gym with a spoon of protein powder added. I would probably use whey protein as it has a neutral taste, but if you want to keep the smoothie vegan then use pea protein - it does have a distinct taste though which will change the overall flavour if you use too much!