There are three things to really look for in your breakfast:
- It’s sustaining meaning you won’t get hungry again until lunch
- It looks after your digestive system, gently nudging it awake and moving things along
- It’s packed with as much nutrition as possible to set you up for the perfect day
This is what makes a bowl the perfect way to achieve all three goals as you mix and match to achieve the ultimate healthy breakfast.
Let’s start with sustenance. We all need it and we most definitely need it first thing in the morning when we have the entire day ahead.
Sustenance comes from eating things loaded with slow-release energy like complex carbohydrates, protein and healthy fats. These nutrients break down slower in our system, trigger our satiety hormone and provide a stable source of energy throughout its breakdown. By using chia seeds as the base which are a good source of all three nutrients and topping it with carbohydrate-rich buckwheat makes this breakfast bowl is as sustaining as one breakfast bowl can get.
Now it’s time to wake your digestive system which can sometimes lag behind the rest of the body. Consuming gentle fibre first thing in the morning allows your digestive tract to start operating and will slowly move things through. Chia seeds contain soluble fibre, a gentle, gel-like fibre that soothes the digestive tract and bulks up waste so you can get rid of it.
Third and final, you want your breakfast to be as nutrient-rich as possible. It’s one of the meals most of us have complete control of so you should make it as valuable to your body as you can.
This breakfast bowl is a great source of antioxidants from the fresh berries on top, a good portion of your daily calcium needs from the chia seeds, magnesium in the buckwheat groats, B vitamins from the nuts and all the superfood powers of raw cacao.
The benefits of chia seeds
Clever lunch ideas to max your afternoon energy
Cacao mousse breakfast bowl with nutty buckwheat granola
Serves 2 and makes 4 cups of granola
- 1/2 cup chia seeds
- 1 cup coconut milk
- 1 tbsp brewed coffee or extra coconut milk
- 2 tbsp coconut yoghurt
- 4 tbsp cacao powder
- 2 tbsp honey or preferred sweetener (omit if you prefer your chocolate bitter)
- 1 cup buckwheat groats
- 3/4 cup coconut flakes
- 1/2 cup hazelnuts and almonds
- 2 tbsp olive oil or coconut oil
- 1 tsp cinnamon
- 1 tsp ginger
- Coconut yoghurt
- Strawberries & raspberries
- Orange zest
- Mint leaves
How to make
- Heat your oven to 180 degrees and line a small baking tray with baking paper. Mix all the ingredients for the nutty buckwheat granola together in a large mixing bowl, spread out on the baking tray and bake for 20 minutes until the granola is golden brown and crunchy. Leave aside to cool
- To make your mousse, place the chia seeds in your blender or grinder and blitz them until they turn into a powder. Now, add the coconut milk, coffee if using or extra coconut milk, coconut yoghurt, cacao and sweetener to the blender and combine on a medium speed until everything thickens and is evenly combined. You might need to wipe down the sides of your blender during the process to keep everything combining
- To assemble, divide the mousse between two bowls and top with coconut yoghurt, strawberries, raspberries, your freshly baked nutty buckwheat granola, a few leaves of mint and a grating of orange zest
- Store your mousse in the fridge for 5-6 days without toppings and garnish when ready to eat
- You should be able to find coconut yoghurt at most supermarkets. You can also substitute it for a plain yoghurt if needed
Roberta of Naturo Medico is a Naturopathic Practitioner who specialises in preventative care and women’s health. From her Melbourne-based clinic, Roberta sees women of all ages wanting to meet their own health goals and assists them on their path with personalised treatments specific to their needs.
Alongside practice, Roberta shares healthful and nutrient-rich recipes with her readers who inspire her to continue educating on what health and wellbeing means and how it can be achieved.
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