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A great option for cooler mornings, oats have a type of fibre (β glucans that has been shown to help reduce cholesterol and improve blood sugars and gut health. By adding Chia seeds to your oats, you will boost the protein, omega 3 fats and fibre content as well as making a delicious breakfast.

Ingredients

  • 1/3 cup oats
  • Water
  • 1 tablespoon chia seeds
  • 1/4 teaspoon cinnamon
  • 1/3 cup walnuts
  • Milk 3/4 cup
  • 1-2 teaspoon honey

Method

Place oats, cinnamon and water in small saucepan, or microwave proof bowl. Bring to boil stir occasionally (watch so it doesn’t boil over). Add chia seeds and ½ milk return to boil and stir. Reduce heat to simmer cook for 3-4 minutes or until chia seed are soft. Add walnuts and cook 1-2 minutes more or until heated through. Serve with rest of milk and honey and banana or other fruit.

Energy boosting snacks:

Oat, almond and seed cookies This is a great snack to have with a cuppa. Packed full of vitamins and fibre, low in sugar and fats, no empty calories here. Just good nutrition. (This recipe was modified from Donna Hay, Light and Fresh magazine, Issue 8).

Ingredients

  • ½ cup mashed banana (1 medium)
  • ¼ cup flaxseeds
  • ½ cup coconut shredded
  • 1 tablespoon chia seeds
  • ½ cup chopped almonds
  • 1/3 cup oats
  • 1teaspoon vanilla
  • 2 tablespoon peanut butter
  • 2 tablespoons of honey or 4 dates (seeds removed and chopped)

Method

Line a large baking tray with grease proof paper. Mash banana in a medium bowl. Add the other ingredients and mix together. Into 2 tablespoons full into balls and place on baking tray. Flatten slightly. Bake in for 15-20 minutes in a moderate oven or until browned. Cool in a wire rack. Makes 12-14 biscuit.

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