• Ellen Spinner

A brilliant breakfast.

Updated: Feb 20, 2019

If you’re a breakfast eater, what you choose can have a huge effect on your day. If it’s heavy on refined carbs, or contains a hit of sugar, chances are that it’s going to send your blood sugar up quickly, needing a release of insulin to bring it down. This can send you off on a roller-coaster of blood-sugar highs and lows through the day, which might lead to you feeling irritable - or even ‘hangry’ - reaching for the biscuit jar or using caffeine to boost your flagging energy.

On the other hand, a breakfast with a good amount of protein, some slow-release carbs and healthy fats can keep you powering through until lunch. One of my favourites is an overnight oat and chia seed recipe with lots of cinnamon. Cinnamon is a herb that helps the body keep blood sugar levels stable and is great to include regularly in your diet - in generous quantities.

Once it’s made up, the oat and chia mixture will last in the fridge for about 4 days, so for the small amount of effort in making up a batch, there’s an excellent return on investment. It's also easy to scale up, so if you're not the only one digging in, just double the quantities listed below.

Whilst I’m a big fan of frozen berries, if you don’t like the texture, you could try using fresh, or grated or stewed apple would also be great. The polyphenols that give berries colour are supportive of brain health and the blackcurrants that you get in lots of supermarket frozen berry mixes contain 4 times the vitamin c of citrus fruit and double the antioxidant content of blueberries - definite superfood contenders...

In winter, you can heat the mixture through in the microwave if you prefer something warming. I usually top the oat/berry mix with full-fat greek yoghurt and a couple of tablespoons of ground flaxseeds - and genuinely don’t feel hungry until lunchtime.

Spiced overnight oats with chia, cinnamon and berries

  • 1 cup of rolled/ jumbo porridge oats, gluten-free if required.

  • 2 tablespoons of chia seeds

  • 1 and ¼ cup of dairy or non-dairy milk.

  • 1 teaspoon of cinnamon

  • ¼ teaspoon of nutmeg

  • 1 teaspoon of maple syrup

  • ½ a cup of frozen berries

  1. In a jar/bowl that will easily fit in the fridge, mix all of the ingredients. Stir well.

  2. Leave overnight.

  3. Eat and enjoy with dairy or non-dairy yoghurt and a generous sprinkle of nuts/seeds.

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