Yesterday I spotted a tub of frozen blackcurrants at the supermarket and could NOT resist buying them, as they are one of favourite fruits ever. I remember eating them in a not-so-healthy way when I was young, when I would buy a blackcurrant pie from the bakers and devour it as I walked around town, but these days I can do without all that pastry around the berries and just appreciate the fruit by itself!
Blackcurrants contain a high concentrations of vitamin C, with just 100 g of fresh blackcurrants providing more than 3 times the recommended daily intake. They’re also packed full of phyto-nutrients and anti-oxidants, providing health benefits such as protection against cancer, aging, inflammation, and neurological diseases. So what’s not to love about these deep purple packets of yumminess?
In this recipe I also use chia seeds, which are powerfully healthy little seeds of wonder! They contain a high concentration of Omega-3 essential fatty acids and are also full of amino acids (protein building blocks), providing another highly nutritious and important layer to this recipe.
I’m guessing (hoping!) that as you look at the picture below, you’re thinking, “Ooh, how do I put together that absolutely delicious looking breakfast dish?”.
Well wait no longer, the recipe is right below. I have split it into sections to make your preparation easier. It’s a great idea to make the blackcurrant jam and the chia date pudding at least an hour before you’re due to assemble the layered breakfast, so that they have cooled and absorbed the liquid respectively, in time. I made these two parts of the recipe in the evening then just layered everything up in the morning ready to eat.
Ingredients (serves 2):
Blackcurrant Jam Layer
- Half a cup of blackcurrants (fresh or frozen)
- 1 tbsp. sweetener of your choice, eg. agave nectar, maple syrup, stevia, date syrup etc.
Chia Date Pudding Layer:
- 200ml (almost a cup) unsweetened almond or coconut milk
- 3-4 dates
- 3 tbsp. chia seeds
- 1 banana
- 170g pot Greek yogurt (I used 2% Fage but any will do)
- ⅓ cup of your favourite granola mix (I used Lizi’s Low GI Granola)
- Make the blackcurrant jam by heating the blackcurrants and sweetener in a pan on the stove top on a low heat, stirring until the blackcurrants fall apart somewhat, then tip the mixture into a food processor and whizz up until smooth. Set aside to cool then refrigerate.
- Make the chia date pudding by whizzing up the dates with the milk in a blender or food processor (it doesn’t have to be perfectly smooth), then pour into a bowl with the chia seeds, mix well, cover and refrigerate for at least half an hour or overnight.
- Layer up the breakfast by adding layers of sliced banana, Greek yogurt, blackcurrant jam and chia date pudding, until you are almost to the top of your dish/glass. Top with a sprinkle of granola and there you have a beautiful breakfast that will keep you full for hours and provide many nutrients, protein and healthy fats to start your day with.
|Per Serving:||403 calories||49g carbohydrates||14g fat (2g saturated)||12g protein|
Of course if you can’t find blackcurrants you can swap them for blueberries, blackberries or raspberries and they will provide an equally tasty jam.
So there you have it, now there’s nothing stopping you from having a nutritious and delicious breakfast any day of the week!