Mixed Berry Compote Porridge Bowl with Hemp and Chia Seeds

Mixed Berry Compote Porridge Bowl with Hemp and Chia Seeds – a Healthy Breakfast Bowl Recipe

Breakfast! I love it! Have you ever noticed, what you start your day on can have a huge impact on how you feel and what food choices you make for the rest of your day? An extreme example would be when you wake up on a special day – maybe it’s your birthday or Christmas, you’re surrounded by chocolate and find no problem with delving straight in a having that for breakfast! Soon after, you’re left feeling ever so slightly sick and wishing you hadn’t – no judgment – I’ve been there – done it! But, just one hour later and you’re hungry for more! That’s the sugar rollercoaster.  It’s the same affect if you eat a sugary cereal and a glass of fruit juice – it might taste nice and super sweet, gives you an initial boost of energy but then you come crashing down soon after.

Starting your day the right way can have a huge impact on your energy levels, food choices and when you find yourself searching for your next meal.

Protein and fibre play a big roll on satisfying your hunger, filling you up for 3-4 hours and providing enough slow-release energy without the crash.  It’s very easy to pack around 30g pf protein into a breakfast bowl.  There are some big players when it comes to breakfast protein such as yoghurt, eggs and cheese.  But you can also easily add up the protein from an array of seeds, nuts, grain and legumes.  Whey protein powder is a great option for boosting any bowl which may need more protein too.

Dr. Gabrielle Lyon and Dr. Rupy Aujla  both talk in detail about the importance of protein with each meal.

Starting your day with a nutrient-packed breakfast is key to fuelling your body and boosting energy. This healthy breakfast bowl is easy to prepare, with a few simple steps that can be done the night before. It’s loaded with protein, fibre, and healthy fats, helping to keep you full and energised throughout the morning.

This breakfast bowl can be made ahead of time, saving you time in the morning while still delivering a wholesome, energising meal.

Why It’s Great

Protein Power: With hemp seeds, chia seeds, yoghurt, and nuts, this breakfast bowl offers around 30g of protein, which is crucial for muscle repair, growth, and keeping you satisfied until your next meal.

High in Fibre: Oats, chia seeds, berries, and nuts provide plenty of fibre, which promotes digestive health, keeps your gut happy, and supports regularity. Fibre is also key for controlling blood sugar levels and keeping you feeling full for longer.

Healthy Fats: Brazil nuts and hemp seeds provide omega-3 fatty acids, which are excellent for brain health, reducing inflammation, and promoting heart health.

Vitamins and Minerals: Berries are packed with antioxidants, vitamin C, and other nutrients that support immune function, while the Brazil nuts offer selenium, a mineral that helps with thyroid health.

Final Tip

This breakfast bowl is not only nourishing but also fully changeable to what you have available. You can switch up the berries depending on what’s in season or add other toppings like a drizzle of honey or a sprinkle of cinnamon for extra flavour!

So, why not make it tonight and wake up to a bowl of goodness in the morning? Your body will thank you for it!

Ingredients

1 cup oats (soaked overnight in water and apple cider vinegar to reduce phytic acid for better digestion)

1 cup mixed berry compote (frozen berries, gently heated in a pan with a splash of water, add ½ lemon juice once cooled for added acidity and vitamin C)

1 heaped tablespoon hulled hemp seeds

200ml natural yogurt (for probiotics and creaminess)

2 tablespoons chia seeds (soaked in water for 30 minutes to increase hydration and fibre)

Small handful almonds

2 Brazil nuts

Instructions

Prepare the Oats

The night before, soak 1 cup of oats in a bowl with water and a splash of apple cider vinegar. This process helps break down the phytic acid in the oats, making them easier to digest and absorb nutrients. Cover and let it sit overnight in the fridge.

Make the Berry Compote

In a small pan, heat 1 cup of mixed frozen berries with a splash of water over low heat until the berries soften and break down into a lovely compote. Let it cool slightly and then add the juice of half a lemon for a fresh, tangy twist and an extra boost of vitamin C.

Soak the Chia Seeds

In a small bowl, soak 2 tablespoons of chia seeds in water for 30 minutes. Chia seeds are an excellent source of soluble fibre and omega-3 fatty acids, and they absorb water, which helps keep you feeling full longer.

Assemble the Bowl

In the morning, take the soaked oats and give them a quick stir. Add 200ml of natural yogurt for a creamy texture and probiotics for gut health.

Stir in the soaked chia seeds into the mixed berry compote.

Sprinkle with hemp seeds, and top with a spoonful of the berry compote, almonds, and 2 Brazil nuts for crunch and a healthy dose of selenium.

Enjoy!