Breakfast Power: Chia, Millet & Oat Jars 

RECIPE JAR 1: CARROT AND CARDAMOM OVERNIGHT CHIA OATS

Prep Time: 10 min
Total Time: 10 minutes + overnight
Makes: 1 Jar 

Ingredients

• ½ cup oats

• 1-2 tablespoons chia seeds

• 1-2 tablespoons flax seeds

• 2 small carrots, grated

• 2 whole cardamom pods, slightly crushed

• ½ teaspoon ground cinnamon

• ½ to 1 cup plant based milk

• 2-3 tablespoons coconut yoghurt

• Maple syrup

• Yellow raisins

• Peans, chopped

Method

1. In a jar mix all the ingredients, except the pecans and some of the grated carrots, together. Cover and place in the refrigerator overnight

2. Next morning give everything another mix adding more milk and/or coconut yogurt if desired. Then top with the reserved carrots and the chopped pecans.

3. Either enjoy straight away or cover and take with you to the office, gym, breakfast picnic etc.

NOTES AND TIPS

• Make it gluten-free: use certified gluten-free oats or rice flakes and you’re good to go. Remember that oats are higher in protein and fiber compared to rice flakes.

• Add protein: add around 2 tablespoons of your favourite protein powder to increase the protein content.

• Rolled Oats: Although you can you both rolled oats and quick-cooking oats, I personally find the texture of rolled oats in this recipe more desirable. They hold their shape well after the overnight treatment.

RECIPE JAR 2: MATCHA CHIA PUDDING WITH RASPBERRIES AND COCONUT

Prep Time:10 min

Total Time: 10 minutes + overnight
Makes: 1 Jar 

Ingredients

• 2 -3 teaspoons matcha powder

• 1 cup milk of choice (I used almond milk)

• ¼ cup chia seeds

• ½ tablespoon honey

• 2-3 tablespoons Skyr

• ½ to 1 cup plant based milk

• Toppings: fresh raspberries, coconut flakes and chopped almonds

Method

1. In a jar mix together all the ingredients, except for the skyr and the toppings. Cover and place in the refrigerator overnight

2. Next morning give everything another mix adding more milk and the skyr. Then top with the toppings and you're ready to go.

NOTES AND TIPS

• Use High-Quality Matcha: Opt for high-quality ceremonial grade matcha for a vibrant color and rich flavor in your pudding. This ensures the best taste and maximum health benefits.

• Experiment with Sweeteners: Adjust the sweetness to your preference by using natural sweeteners like honey, maple syrup, or agave. Start with a small amount and taste-test before adding more.

• Make it a Parfait: Create a layered parfait by alternating the chia pudding with fresh berries and coconut flakes. This not only looks beautiful but also adds variety to each spoonful.

RECIPE JAR 3: MILLET MANGO AND PISTACHIO PORRIDGE

Prep Time:10 min

Total Time: 10 minutes + overnight

Makes: 1 Jar

Ingredients

• 100g millet - cooked as per packet instructions

• 50 to 100ml plant-based milk (I used almond)

• A nice sprinkle of cinnamon

• A drizzle of maple syrup

• 1 mango - cubed

• 50g pistachios - chopped

Method

1. Add all ingredients except the mango and pistachios into the jar, cover and refrigerate overnight.

2. Next day add the cubed mango and pistachios and dig in!

NOTES AND TIPS

• Warm it: If it’s a cold rainy day simply warm the porridge in the microwave before you add the fruit and nuts. So Good!

• Preparation Efficiency: Rinse and soak millet in water before cooking to improve its digestibility and reduce cooking time.

• Nutrient-Rich Millet: Millet is a whole grain rich in nutrients like fiber, magnesium, and vitamins. It provides sustained energy, making it an excellent choice for a wholesome breakfast