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Freer eating: Breakfast pots recipe

April 8th 2015 / Amelia Freer / 1 comment


Photography by Kirstin Sinclair

Nutritionist Amelia Freer and author of Eat, Nourish, Glow shares a recipe for delicious oaty breakfast pots with yoghurt, fruit and seeds

As I live a “free from” lifestyle, all of my recipes use the healthy dairy, gluten & sugar free alternatives. Breakfast always seems to be the trickiest and hardest meal to make time for and many of my clients say they skip it. As always, preparation is key. Thinking the night before about what you’ll have and preparing it or at least preparing the ingredients can be a big help.

I often make these breakfast pots for clients or house guests and I always make up a few at a time so they are in the fridge in the morning and require no effort, thought or time. Eating it out of the glass makes it feel like a treat but above all it ticks every box in terms of a healthy breakfast by providing Omega-3, one portion of fruit plus a slow-releasing carbohydrate combined with protein to give you great, balanced fuel for the start of the day. I hope you enjoy them.

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To make the healthy breakfast pots


½ cup (gluten free) oats per person
2 heaped tbsp milled chia seeds
Almond or coconut milk
Zest and juice of 1 orange
Organic blueberries (or other fruit of choice)
Coyo coconut yoghurt (or natural yoghurt if you aren’t avoiding dairy)
Pumpkin and sunflower seeds to sprinkle on top
Fresh mint


Soak the oats and chia seed in the milk, orange juice and zest for 3-4 hours or overnight
Spoon the mixture into a glass/glasses per person
Add 2 tbsp coconut/natural yoghurt on top
Then sprinkle the blueberries on top
Add a few seeds to garnish and some fresh chopped mint

The breakfast pots last in the fridge for three days if covered.

Note: You can make this breakfast without using oats and just soaking the chia seeds to make a “porridge”.



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  • kat thomas
  • April 12th 2015

It all looks very exciting, but I'm yet to home in on a healthy diet that I can digest, given that I have UC and cannot go anywhere near FIBRE...and apparently acid either. Any tips for a mainly alkaline and fibre free diet that consists of more than just white bread and hummus? I've even tried boiling up my 5-day and liquidising it, but that's also a fail. Nothing with skin, nothing acidic, nothing fibrous.
Coming up with a shopping list would be great, as I have become risk averse in my food choices.

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