Heart-healthy breakfast to start your day

Blog for Life is series of blogs and opinion pieces from the team at CPC RPA Health for Life Program, our clinical, research, culinary and education experts developing resources for healthy longevity. Here, introducing a sustainable 5:2 diet regime. Here, start your day with a nutrient-packed and versatile breakfast alternative.

Chia are small but mighty seeds packed with heart-protective omega-3 fatty acids. These often-overlooked pseudocereals are also rich in essential nutrients such as protein, lipids, vitamins, minerals, and a generous dose of fibre, which is a favourite of our gut bacteria. They are incredibly versatile, used in baked goods, desserts, puddings, drinks and those adorable Chia Pets from the 80s.

Known as 'strength' in Mayan, chia seeds have surged in popularity in the past decade, and rightfully so. They are nutrition powerhouses and the higher protein content (15-23 percent) surpasses cereals like wheat, oats and quinoa. Additionally, they’re gluten-free which means that they are very consumable for those with celiac disease. Loaded with vital amino acids, including high levels of arginine and leucine, Chia seeds boast abundant dietary fibre, aiding gut health. They're also a rich source of omega-3 and omega-6 fatty acids.

Chia seeds are a unique kitchen staple due to their water-absorbing abilities. With mucilage levels allowing them to soak up 12 times their weight in liquid, they serve as both a seed and a natural thickener in cooking. They're commonly used in recipes like healthy fruit jams, egg substitutes, smoothie thickeners, energy bars, puddings, gluten-free batters, and breads.

Chia and grain morning bowl

In this prepare-ahead breakfast, chia seeds are paired with the more texturally tantalising pearl barley, a good source of beta glucan, a soluble fibre known to help reduce cholesterol. The result is a filling and delicious breakfast bowl with a low glycaemic index, and excellent cholesterol-lowering properties, and it’s also filled with fibre which is great for gut and digestive health.

Chia seed breakfast bowl is delicious, nutritious and adaptable – add your preferred healthy toppings

Chia

White and black chia can be used in this recipe. Once the liquid is added, we recommend stirring once or twice during the process as lumps may form. If chia seeds are not your cup of tea, rolled oats is a great alternative.

Pearl barley

Technically not a whole grain. The pearling process gets rid of the husk and bran. An alternative that would introduce more insoluble fibre is “Hulled Barley”. This unfortunately is not always easily accessible and that much extra fibre is not always needed.

Coconut milk

Any plant milk is suitable, but coconut milk's compatibility with ginger makes it an excellent choice. Avoid cow's milk, as it may curdle due to the acidity from citrus.

Mandarin

Any freshly squeezed fruit juice could be used to allow for seasonality. Our top choices would be tropical and citrus fruits for example, passionfruit, yuzu, orange.

Hemp seed

A rich source of plant-based essential amino acids (protein). The subtle nuttiness of hemp seeds is delicious, but some crushed nuts could be substituted if preferred.

Honey

Another great option is making your own date paste. Flavourful and nutritious:

Homemade date paste

Soak de-seeded, fresh Medjool dates in just enough boiling water to cover for 4 hours. Blend to a paste and store in the fridge.

Ginger and desiccated coconut

These are purely flavouring choices. Variations could be made using unsweetened cocoa powder, green tea powder, fruit purees, nut pastes and more.

Toppings

Anything goes! As always with fruit and vegetables, variety is best, for both nutrition and flavour.

Tips

• This is a great option for ready-made jars of breakfast on-the-go.
• If prepping the fruit ahead and assembling jars, a smaller cut fruit salad works best. Frozen fruit added on the day can also work.
• For the ready-made jars you can pack the crunchy ingredients, separately in glad wrap to preserve the texture.

Dietary advice

This recipe contains bee pollen which can cause severe allergic reactions. Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. If you are on a specific medical diet, it's crucial to consult with your primary care provider or a qualified dietitian to get a clear understanding of your unique nutritional needs.

The CPC RPA Health for Life Program is a partnership between the University of Sydney Charles Perkins Centre and Sydney Local Health District.