May 18, 2014

Chia and mandarin compote breakfast cup

I am sure I am not alone when I mention that from the minute 6:45am hits, its go-go go! This involves being tackled in bed by the four-year old ringing the order to get up! Running from one room to another trying to co-ordinate baby waking and baby wanting bottle immediately, as well as husband busily getting ready for work. Breakfast therefore isn’t a lavish affair, it’s more trying to get ‘something healthy’ prepared quickly so at least two family members can sit down together at the table enjoying brekky and chatting about the day’s adventures.

The ‘something healthy’ is like ground-hog day of cereal with yoghurt and fruit, toast or eggs every Monday through Friday and as we head towards another working week I feel like something different.

I have eaten chia seeds on and off for a few years now, but it’s often farthest from my mind at breakfast time…yet given the health benefits, it would be a good way to start to the day!

They are full of fibre; mainly the insoluble kind as two tablespoons a day will provide you with 8.25 gm (7.18 gm insoluble) which is terrific for bowel health! Two tablespoons will fulfil your daily requirement of omega-3. Why are Omega-3 fatty acids important? Because your body cannot make them you need to consume them through your food sources. They are crucial for many bodily functions, particularly your cardiovascular and neurological well-being.

In addition to the above, chia seeds have many other nutrients including calcium, protein, vitamins A, B, D, E, copper, iodine, iron, potassium, zinc, manganese and more just to name a few!

Without any further preamble, I am going to introduce chia to our breakfast regime in a cup with a mandarin compote. I’ve chosen mandarins because they have loads of Vitamin C missing in the chia and they are bang on season gleaming on all the fruit stands at the moment.  This is also one breakfast you can make ahead the night before and it will only take you about 15-20 minutes to prepare.

Chia and mandarin compote

Chia and mandarin compote breakfast cup

Ingredients: Serves 4

9 tablespoons of chia seeds (approximately 90 gm)

2 cups almond milk (unsweetened)

1/2 teaspoon vanilla paste

2 tablespoons of maple syrup

~Mandarin compote ~

4 mandarins peeled (one squeezed for juice)

3 cardamom pods (crushed with mortar & pestle remove outer husk and grind seeds) or 1/2 tsp powder

1 tablespoon honey

1/4 teaspoon ground ginger

slivered almonds (toasted) to garnish


1. In a blender combine chia seeds, almond milk, vanilla paste and maple syrup until smooth looking consistency (2-3 minutes) and set aside in jar/container covered in fridge overnight.

2. Separate the segments from three mandarins removing as much pith as possible including any seeds you see. It won’t matter if a few segments are broken.

3. In a small saucepan over medium heat, place cardamom seeds to warm for a minute. Add mandarin pieces, juice, honey and ginger. Bring to the boil and then turn down to a simmer for about five minutes and set aside in fridge.

4. In the morning, spoon chia mixture into cups and arrange mandarin compote on top and serve with a few toasted almond pieces.

Note: Children under 10 years do not require much chia as they could get a reaction from the fibre. Serve them only a very small cup and add more fruit/yoghurt on top like raspberries and banana.


Chia and mandarin compote breakfast cup









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