GRANOLA BASKETS WITH A BERRY CHIA JAM
This week Louise Murray, our in-house Integrated Health and Mindfulness Coach, has challenged our members to add more foods into their diet that help them stress less and boost their mood! To inspire members, Louise’s has shared 12 good mood food suggestions in her weekly nutrition video.
Inspired by this, Evelyn has created this super simple and delicious breakfast recipe! This versatile recipe is great for the whole family - get the kids involved and get them to fill their granola baskets with their favourite berries! The baskets take just 10 minutes in the oven and can be baked the night before - ready to feed hungry mouths first thing - ensuring homeworking and home-schooling starts happy!
Evelyn has also shared her recipe for a berry chia jam - the perfect accompaniment and boost of good mood foods.
This recipe features 5 of Louise’s good mood foods:
Omega 3 (Chia Seeds): Contain anti-inflammatory properties that counteract the negative effect of stress hormones
Berries (blueberries, blackberries, blackcurrants and raspberries): Contain antioxidants and phytonutrients which help improve your bodies response to stress
Seeds (Sunflower, Pumpkin, Sesame and Flaxseeds): Source of magnesium which regulates the nervous system as well as being responsible for muscle contraction and relaxation
Bananas (high in vitamin B6): Produces feel good transmitters like dopamine and serotonin
Oats (excellent source of fibre): Allow for a gradual release of sugar into the blood stream. This is important for controlling energy, mood and irritability and great for your gut!
Granola Baskets with Berry Chia Jam
Requires 1 cupcake tray (lightly greased with coconut oil)
Makes 6 granola baskets
Time to create: 20 minutes
Basket ingredients:
80g oats
20g mixed seeds (e.g. Sunflower, Pumpkin, Sesame)
1 ripe banana (mashed)
1 tbsp ground flaxseeds
3 tbsp maple syrup
½ tsp ground cinnamon
Berry Chia Jam ingredients:
100g frozen berries (blackberries and blackcurrants - can be your choice)
4 tbsp water
Squeeze of lemon juice
Splash of maple syrup (to taste)
Toppings:
Yogurt
Extra berries and anything else you fancy!
Method
Granola Baskets:
Preheat the oven to 180°C.
Stir together the ingredients for the basket in a mixing bowl until well combined
Put a heaped tbsp of the mixture per basket and press onto the base and sides to form basket shapes.
Bake for 10 minutes until lightly golden.
Leave to cool before filling the baskets with yogurt, the chia jam and extra berries. You can store the unfilled cups in the fridge for 3 days.
Berry Chia Jam:
Place the berries, water and lemon juice in a small pan over a medium-low heat.
Cook until the berries are soft, and the mixture has thicken, about 10 minutes
Once soft, mash the berries using a fork.
Take off the heat and add the maple syrup and stir in the chia seeds. Leave to stand for 15 minutes, stirring halfway through.
Enjoy xxx