Chia & Oat Bircher

Chia seeds are relatively high in protein (for a plant source) and high in fibre aiding satiety - the feeling of fullness. They also contain omega-3 fatty acids which are known to help reduce inflammation and benefiting brain health.

Top with your favourite fruits. I used frozen blueberries I they last much longer than their fresh counterparts and are just as nutritious. Can swap out the honey and milk for vegan alternatives.

Serves 2

Ingredients:

100g oats

30g chia seeds

1tbsp. honey

500ml milk (or plant alternative)

To serve:

plain yogurt

frozen blueberries

blood orange, segmented

Method:

1). Mix the oats, chia seeds, honey and milk together in a bowl. Leave overnight.

2). Top with yogurt and the fruit.

3). Enjoy!

Nutritional Composition (per serving with semi-skimmed milk):

Energy (kcal): 470

Fat (g): 13

Saturates (g): 4

Carbohydrates (g): 62

Sugars (g): 28

Protein (g): 19

The Sports Chef