Chia Bliss Bowl with Warm Spiced Fruit Compote

Luke Coutinho (Designed by Priyanka Vithlani, Meal Planning Analyst)
Fuel your day with the Chia Bliss Bowl, a quick, high-protein recipe packed with fiber and healthy fats. This sugar-free bowl, topped with warm spiced fruit, is perfect for busy mornings or as a grab-and-go snack. Easy to make and flavorful, it’s your ultimate energy booster.
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Prep Time 10 minutes
Cook Time 2 hours
Resting time 1 day
Total Time 1 day 2 hours 10 minutes
Course Breakfast
Cuisine Mediterranean
Servings 1
Calories 350 kcal

Ingredients
  

  • 3 tbsp chia seeds
  • 1 cup unsweetened coconut milk or almond milk
  • 1/4 tsp pure vanilla extract
  • 1/2 tsp Sri Lankan cinnamon powder
  • A pinch of salt

Fruit Compote Topping:

  • 1/4 cup mixed berries fresh or frozen or diced apple
  • 1/4 tsp Sri Lankan cinnamon powder
  • 1/2 tsp lemon juice
  • 1 to 2 tbsp water

Toppings:

  • 1 tbsp crushed nuts, almonds, walnuts, pumpkin seeds
  • 1 tsp shredded coconut

Instructions
 

  • In a jar, combine chia seeds, coconut milk, pure vanilla extract, cinnamon powder, and salt. Stir thoroughly and let it sit for five minutes. Stir again, then cover and refrigerate for at least two hours or overnight.
  • In a small saucepan, add the berries (or apple), cinnamon powder, lemon juice, and water. Cook over medium heat until the fruit softens and thickens, for about two minutes.
  • Pour the chia pudding into a serving bowl and top with the fruit compote. Garnish with crushed nuts, pumpkin seeds, and shredded coconut.

Notes

  • For a thicker pudding, add a little more chia seeds and let it sit longer.
    You can swap the fruit compote for any fruit you like, such as pears, peaches, or mangoes.
  • For a sweeter option, add a little maple syrup or pure honey to the chia pudding or fruit compote.
  • This pudding is a great meal prep option; it lasts up to three days in the fridge.
  • The fiber in chia seeds and the cinnamon helps stabilize blood sugar levels, making this dish ideal for sustained energy and balanced blood sugar.
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Nutrition

Calories: 350kcalCarbohydrates: 30gProtein: 6gFat: 20g
Keyword traditional
Tried this recipe?Let us know how it was!

Mediterranean Power Avocado Boats

Luke Coutinho (Designed by Priyanka Vithlani, Meal Planning Analyst)
Enjoy the perfect balance of flavor and nutrition with Mediterranean Power Avocado Boats. Packed with creamy avocado, protein-rich chickpeas, and fresh veggies, this sugar-free recipe is quick, satisfying, and ideal for a healthy lunch or dinner on the go.
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Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Course Breakfast
Cuisine Mediterranean
Servings 1
Calories 400 kcal

Ingredients
  

  • 1 ripe avocado
  • 1/4 cup cooked chickpeas slightly mashed
  • 1 tbsp finely diced cucumber
  • 1 tbsp finely diced tomatoes
  • 1 tbsp finely diced red bell pepper for crunch and color
  • 1 tbsp fresh parsley or cilantro chopped
  • 1/2 tsp chopped fresh mint optional for added freshness
  • 1/2 tsp lemon zest optional for a burst of citrus flavor
  • Salt and pepper to taste
  • 1/2 tsp lemon or lime juice

For garnish:

  • A sprinkle of toasted sesame seeds or pumpkin seeds

Instructions
 

  • Slice the avocado in half, remove the pit, and scoop out some flesh to create a larger cavity. Dice the scooped-out avocado and add it to the chickpea mixture.
  • In a mixing bowl, combine the chickpeas, cucumber, tomatoes, bell pepper, parsley, mint, lemon zest, salt, pepper, and lemon juice. Stir in the diced avocado for extra creaminess.
  • Spoon the chickpea mixture into the avocado halves. Garnish with sesame or pumpkin seeds for added texture and flavor.

Notes

  • For a more substantial meal, serve with a side of quinoa or sourdough bread.
  • If you prefer a non-vegan option, you can add a boiled egg on top or mix in some feta cheese for extra richness.
  • Add olives or a drizzle of olive oil for a more Mediterranean flavor.
  • To make this meal more filling, serve with a side of roasted vegetables like zucchini or eggplant.
  • The avocado provides heart-healthy monounsaturated fats, while chickpeas offer a good source of plant-based protein, making this meal great for supporting muscle health and keeping you feeling full.
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Nutrition

Calories: 400kcalCarbohydrates: 30gProtein: 10gFat: 25g
Keyword traditional
Tried this recipe?Let us know how it was!