Updated: Jan 5
The best way to start your day is to have something nutritious to sustain the activities ahead. Even better if it tastes good!
Research shown that skipping breakfast is strongly associated with a decrease in muscle mass (1) - this does not mean you have to look like The Rock, but having a good level of muscle mass and being able to maintain it is ideal for those wanting to look toned and, to be really honest, it is ideal for our health. Additionally, researchers found that no difference in satiety was found in individuals consuming different breakfasts based on animal protein, plant protein, or a mix of the two when combined with a carbohydrate source (2) - So today we will be sharing with you our recipe for our Very Vegan and Very Low Sugar breakfast! Oh, and packed with protein, of course.
The recipe for this Brekkie Pot requires only a handful of ingredients, but the result is a breakfast that will nourish you whilst satisfying your sweet cravings. The recipe below is Sugar Free, Lactose Free, Dairy Free, Nut Free, has the ingredients divided by layer - for the chocolate mousse at the bottom, for the chia pudding, and finally for the crunchy and sweet topping!
Ingredients for the chocolate mousse:
- 50 ml of water
Ingredients for the Chia pudding
- 2 tablespoons of chia seeds
- 150ml of coconut milk
- Fresh Fruit
- 15g Sugar Free Granola
... and top up with whatever you prefer, really!
Start by mixing in a different bowl the chia seeds with the coconut milk and the preferred sweetener (add it to taste). Mix well and let it rest. Remember to mix again every few minutes, until a highly viscous consistency is achieved.
Meanwhile, add the water and the 20g of Hypoallergenic Sugar Free Vegan Protein Pudding to a beaker and blend it by using a hand-blender. Alternatively, use a whisk to mix thoroughly. If the mix is too viscous, add more water little by little, until desired consistency is achieved.
At this point, it is time to assemble our Brekkie Pot!
I chose a clear glass because I enjoy being able to see each individual layer - but you can chose the glass or pot you prefer!
I started off by adding the layer of chocolate mousse at the bottom of the glass. Then I layered the chia pudding on top. As both layers have a a similar viscose texture, they won't mix as you stratify them! Once the chia pudding has been layered, then it is time to add your toppings. I chose to slice up a banana e top up with 15g of Sugar Free Granola - but you can add anything you prefer!
This is a very quick breakfast idea, which is also suitable for those who usually eat their breakfast while they are at work or at school - you can make it in an old glass coffee jar or a jam jar, seal it and take it with you anywhere you want!
I believe this is also great eaten as a snack at any time of the day, as it provides all the important macro nutrients required to feel energised!
Remember that simple food, is great food!
1. Yasuda, J., Asako, M., Arimitsu, T. & Fujita, S. 2018, "Skipping breakfast is associated with lower fat-free mass in healthy young subjects: a cross-sectional study", Nutrition Research, vol. 60, pp. 26-32.
2. Dougkas, A. & Östman, E. 2018, "Comparable effects of breakfast meals varying in protein source on appetite and subsequent energy intake in healthy males", European Journal of Nutrition, vol. 57, no. 3, pp. 1097-1108.