April 28, 2014 | Posted by Sally Jackson
One of Bobby’s favorite healthy breakfasts is a bowl of plain Greek yogurt with fresh berries; it’s delicious, nutritious, fast and just the thing to fuel a busy day. Totally healthy as-is, here’s an incredibly easy, tasty way to top off that yogurt with even more of the good stuff: protein, fiber, calcium, Omega 3s and 6s, and tons of sweet berry flavor.
Here’s how my family eats our yogurt for breakfast. My two year old loves what he calls his “yogurt bowls,” and while his mix-in options may change – muesli or granola, chopped nuts, different fresh and dried fruits – the base is consistent. We start with a scoop of plain Greek yogurt and a big spoonful of a fresh berry and chia seed mash-up – it’s kind of like a chia seed jam.
Chia seeds are a nutritional powerhouse - not only do they bolster the already high protein content of yogurt, but one tablespoon of chia seeds has more calcium than a glass of milk, more Omega-3s than Salmon, and more antioxidants than a serving of blueberries. They’re also full of fiber which helps keep little – and big! – bellies full till lunchtime.
Making the jam is really simple. (There's a video here.) All you need are fresh berries, black or white chia seeds, water, a squeeze of lemon and a touch of prepared jam – and there’s no cooking involved. Depending on how sweet your berries are, you might not even need to use the jam. (You could also use honey, agave, or even – gasp! – sugar to sweeten your mix, but I love the Bobby tip of using a complimentary flavored jam; its concentrated fruit flavor really enhances the flavor of the fresh ingredients.) Chia seeds become plump and gel-like when mixed with liquid and with a short wait, they transform the berries into a thick, luxurious jam. (Check out the recipe here.)
And don’t stop at using this chia jam as a topping for yogurt – you can use it wherever you would regular jam for an extra nutritional boost. It makes a killer PB&J!