feel food club

Breakfast

Triple Berry Breakfast Jars

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Summer in a jar

I loooooove breakfast. For me breakfast is my favourite meal of the entire day. If it was for me, I´d eat breakfast food all day long. Chia puddings, oatmeals, pancakes, eggs, avocado toasts, .. I mean – what do you need more?

breakfast the first thing in the morning we give our body after a long rest, it is something we re-fuel our energy cells, and the way we start the day. With breakfast we set the attitude for the rest of our day. If we start our day with a healthy and balanced meal, we tend to be healthier throughout the day and make smarter decisions.

Skipping breakfast is not an option for me as I then get hungry an hour after I got up latest, and I get super tired. I just need something in the morning to give me energy and fill me up. I used to eat something in the morning, like a simple bread with butter and jam, which was good in that moment and gave me energy. After an hour though, I tended to get tired and hungry again, as such a breakfast was really high in sugar and very low in fibres.

These Triple Berry Chia Pudding Breakfast Jars (what a long name!) are the complete opposite. Chia seeds are a real superfood and packed with tons of vitamins, as well as fiber, actually more than most fruits and vegetables. It has 10 grams of fiber per 25 grams serving! The little seeds also contain a good amount of protein and healthy omega 3 fats (more than salmon), which makes us feel full for longer. The small seeds may lower your risk in heart diseases, and lower your blood pressure, as well as they are going to boost your digestion due to the fiber.

Not only the chia seeds provide great nutritional value but also the fresh fruits, which contain a ton of vitamins, antioxidants, and fiber. They are consumed raw in this recipe, which keeps all of their vitamins. The greek yoghurt is also a great source of protein and healthy fats, and the sugar-free granola add some carbs and crunch without any added sugar.

What I really like about this breakfast is that it is super simple and easy to prepare. The chia pudding has to be prepared the night before, and in the morning it is all just thrown together into a jar or bowl and ready in 5 minutes. Just add the fresh fruits, yoghurt, and granola and assemble.

This also is a great recipe for meal prep. If it is packed into mason jars or a bento box it is easily potable and can be prepared the night before or a few days before. I would not prepare it more than 2 days ahead as the berries will get mushy and will rotten faster. Also the granola should be kept separately as it won’t be crispy if added to the yoghurt and pudding ahead of time.

All in all, this is such a nutrient – dense breakfast, which will keep you full for several hours and satisfy your tummy for a great start into your day.

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Tripple Berry Breakfast Jars

A delicious and nutrient-dense breakfast for a great start into your day! Gluten- and refined sugar free, seasonal, and as a vegan option available.

Course Breakfast
Prep Time 10 Minuten
Resting time 4 Stunden 10 Minuten
Total Time 4 Stunden 20 Minuten
Servings 2 people
Calories 246 kcal

What you will need

Chia Pudding

  • 50 grams chia seeds (1/4 cup)
  • 250 ml almond milk (1 cup)

For the jars

  • 100 grams yogurt can substitute for plant based yogurt for a vegan option
  • 1 handful blueberries can be frozen
  • 1 handful raspberries can be frozen
  • 2 tbsp granola sugar-free preferably
  • 4 strawberries
  • edible flowers for decoration (optional)

How to

For the Chia Pudding:

  1. Combine the chia seeds and the almond milk in a rather flat container. Stir to combine and place in the fridge. Take out after 10 minutes. You will see that it has thickened slightly. Stir through again to make sure that the chia seeds wont stay at the bottom. Then return to the fridge and keep in there for at least 4 hours but best overnight to let it thicken.

For the Jars:

  1. The next morning take the chia pudding out of the fridge. Place he blueberries at the bottom of the jars. Top them with a layer of the chia pudding. In a small bowl mash the rasberries with a fork and add them on top of the pudding. Sprinkle one tablespoon of ganola into each jar, and pour the yogurt on top of it. Cut the strawberries into small pieces and place them at the top, along with some blueberries and edible flowers.

    Enjoy!

Rhubarb Compote (V,GF,S)

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Rhubarb season is almost over and this is a perfect recipe to round up and finish the season. Such a simple and quick recipe because, let’s be honest, with this nice weather who likes to spend their entire day cooking. It is finished in 30 minutes, and only 4 ingredients but still super flavourful.

What I love about this compote is that it is so versatile. It is sweet but still contains the slight sourness of the rhubarb. This makes it such a great addition to ever dish. You can use it in addition to your breakfast with yoghurt and chia pudding, or with a scoop of vanilla ice cream as a quick dessert. But if you wanna go a bit more creative, go ahead and add it to a grilled chicken or halloumi and use it as a chutney.

I am actually pretty new to cooking with rhubarb, and this is the first recipe I created myself with it. I think it is a bit tricky to come up with recipes. I actually just wanted to make a rhubarb side dish, where you can still eat all the chunks but then I forgot I on the stove and it turned thicker and got creamier. It turned into this delicious compote.

I really love the flavour of this vegetable (yes, it is a vegetable) because it is slightly sour but it can be enjoyed so well as a sweet dish too. It contains a lot of vitamin C and vitamin K as well as fiber. It also is a great source of antioxidants. If you want to make this a healthy compote, without sugar, you can substitute the sugar for stevia or erythrit.

You do NOT HAVE to peel the rhubarb but I prefer to do it. As I did not grow the rhubarb myself, I do not know which dirt got onto the skin, which is probably not all going to be removed by washing. That is why I decided to peel it but it is not necessary. It can actually be consumed raw but if done so, it has a pretty sour flavour, that´s why it is hardly found raw and often used in desserts with sugar.

For this recipe, I recommend using stalks that are very red-pinkish and not green, as it gives the compote a prettier colour. The more intense the colour of your rhubarb is, the nicer will the colour of your finished product be. If the stalks are more green than red, then it will turn into a light pink colour. Also if you prefer the compote sweeter or less sweet, you can simply adapt the amount of sugar you add into it.

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Rhubarb Compote

This compote is the perfect add-on for yoghurt, ice cream, chia pudding or anything rather sweet you can think off … even cake! perfect vegan and seasonal summer dish.

Course Dessert
Prep Time 10 Minuten
Cook Time 15 Minuten
Total Time 25 Minuten
Servings 12 tbsp
Calories 24 kcal

What you will need

Makes 2 jars å 250ml

  • 4 stalks rhubarb
  • 60 g sugar
  • 0.5 lemon juice
  • splash water

How to

  1. Peel the rhubarb stalks, so that the outest layer is off. Then cut them into 3cm (1 inch) cubes. Place them into a pan along with the suagr, the juice of half a lemon, and a splash of water to help it cook.

    Bring it to a boil, then lower the heat. let it simmer for about 10 more mintues, until some rhubarb chunks have broken down, and some are still in shape but soft. You should be able to stab through with a fork easily. The compote should have reached a creamy consistency. Pour it into 2 jars who have been washed out with boiling water peviously. Let cool completetly at room temperature and then store in the fridge. It will last in the fridge for at least 4 weeks.

    Serve it over yoghurt for breakfast or with ice cream as a dessert option.

 If you have any questions don’t hesitate to ask me! And if you recreate the recipe be sure to tag me on instagram with @happyfoodkitchen! I hope you enjoy it.
Xx Katie