The perfect breakfast, light dessert or snack for the afternoon for all kind of athletes: Overnight parfait with fresh fruits, chia seeds, granola and yoghurt. The chia seed pudding is seriously pudding-like and vegan!
High in anti-inflammatory omega-3s, this naturally sweet chia pudding layered with yoghurt (dairy or non-dairy) and fresh self-made granola is a make-ahead recipe that is simple, loaded with nutrients and fibers. It is so easy to do: For the chia pudding, mix together the ingredients the night before, pop it in the fridge and look forward to a special treat the next day! Just add the yoghurt and fruits before serving. Sprinkle with granola.
For the chia seeds pudding, just simply mix the few following ingredients:
- 350 ml almond milk, original
- 60 g chia seeds
- 25 g unsweetened cocoa powder
- 2-3 tablespoons sugar beet syrup / maple syrup / honey (for a non-vegan option). Use more if you prefer it sweeter.
- 1/2 teaspoon cinnamon
- 1/4 teaspoon sea salt
- 1/2 teaspoon vanilla extract
Blend it or leave unblended. I actually prefer the unblended version, which is also easier and faster. Leave it in the fridge overnight.
The following morning only add fresh or frozen fruits, the yoghurt (sorry there was not more yoghurt left anymore to fill up the glass). Choose non-dairy yoghurt for a vegan option. Lastly sprinkle with self-made fresh granola.
Keeps covered in the fridge for 2-3 days.
There are four good points that speak for making crunchies yourself:
- It takes literally no time, 5 minutes preparation and maybe 20 minutes in the oven!
- It is mind-altering: When you do crunchy the first time yourself, then you will notice how much sugar is needed for its production and how much more must be in the ready-made ones!
- It’s getting cheaper.
- You can vary them (at a whim).
I have to admit that I have a soft spot for breakfasts, big breakfasts! Particularly muesli! I think that breakfast is one of the most important meals of the day, that should definitely not be skipped. It is important for recovery as well, after early morning training sessions. For me, without a larger quantity of food, I cannot concentrate and (particularly after early morning swims) I’m hungry again latest at 10 a.m.
Like said above my passion are cereals / muesli. Martin and me eat it nearly every morning, me sometimes even twice per day. It gives you so many possibilities to modify by using different fruits, different milks, whey or yoghurt, adding nuts and seeds, grains, chocolate etc. and crunchy of course. Crunchy! Martin would probably eat every day only crunchy, vanilla soy milk, chocolate and cinnamon 😉
My choice is normally a banana, basic muesli with amaranth, crunchy, raisins, nuts and normal cow milk (like on the picture). Sometimes I choose different fruits or milk, add seeds or more berries (dried cranberries yummy!).
We also try to squeeze out fresh juice of citrus fruits every morning. Normally oranges with a blood orange, or tangerines. They have not only a lot of vitamins, especially vitamin C (nothing new) but also boost your iron absorption if well-combined with your cereals, for instance.
Just another weekly Top 10 of my favourite endurance sport recipes… this week: The ‘Power Pancake’. The pancake batter is super easy to prepare with the shake blender, just a little bit more delicate to do in the pan than the usual pancakes. Just simply try it. Ideal for a breakfast or brunch, when you have a little bit more time for the preparation… or buy a pancake machine;)
The ‘Chick pea Omelette with tomatoes and fresh garden herbs’ is my number 2 of my top 10 of healthy and fast endurance sport recipes. Again -by reason of the combination of chick peas and eggs- this recipe has a good carb-protein ratio.
Unfortunately and misleadingly eggs were brought in bad repute by fear of the saturated fat they contain and the potential for increasing your cholesterol. However, recent studies give evidence that it actually increases only your ‘good’, heart-protecting cholesterol. Eggs even make an excellent protein source as it combines all the essential amino acids. In addition egg yolks have a high concentration of omega-3 fats, which are thought to play an important role in reducing inflammation.
Chick peas on the other hand are a quality source of carbs. It is even listed in USA Triathlon’s ‘5 Best Carbs for Athletes‘, saying:
Chickpeas not only provide a generous 22g of carbs in one ½ cup, but also a whopping 6g of fiber and 7g of protein. Fiber helps to keep you feeling full, maintains steady blood sugar levels, and may reduce the risk of cardiovascular diseases.
It is an ideal post-workout meal in the evening but also for breakfast after an early morning swimming session.
- 250 g chick peas, soaked overnight or at least 6 hours, or use canned chick peas
- 5-6 eggs
- ca. 200 ml 1/2 cream + 1/2 milk, or: 1/2 lowfat quark + 1/2 milk
- a handful of cocktail tomatoes
- a handful of fresh garden herbs such as parsley, basil, rosemary or chives, all chopped
- olive oil
- flavouring, salt and pepper
- In a large non-sticking pan, roast gently the chick peas and onions in a bit of oil for about 1-2 minutes before adding enough hot water to cover the chick peas. Let it cook for about 15 minutes with the lid on over a middle heat.
- In the mean time chop your herbs, halve the tomatoes. Beat and whisks eggs, add the milk mixture of your choice and season the mixture tastily with salt and pepper.
- When the chick peas start to get done, add the the flavouring and tomatoes, stir-fry shortly before adding the egg-milk mixture. Sprinkle the fresh herbs over the eggs.
- After two minutes, cover the pan and cook over a low heat for another 5 minutes without burning.
- The time is only an approximate indication as it depends on how fast the chick peas are done. To save time you can also use canned chick peas. Just simply roast them gently with the onions for 1-2 minutes with a bit of oil, before adding the eggs and other ingredients and follow the remaining steps described above.
- When I cook, I judge the mesaurements by eye or touch, therefore it is quite difficult for me to write down the exact quantity.