by Christine Bailey
Chia seeds are an amazingly nutritious dieter’s superfood, rich in essential omega-3 fatty acids and antioxidants, which protect these healthy fats from being oxidised. Chia seeds also provide plenty of fibre as well as calcium, phosphorus, magnesium, manganese, copper, iron, molybdenum, niacin and zinc. When chia seeds are added to water, they form a gel that helps to slow down the digestion of sugars, helping to stabilise blood sugar and keeping you feeling fuller for longer.
Chia Coconut Breakfast Bars
These are perfect for when you need something quick to grab and go.
A delicious tropical combination of dried mango and coconut, these no-cook bars are simple and easy to prepare. Using chia seeds is a great way to boost your intake of omega 3 fats.
Soaking time: 10 minutes
Preparation time: 30 minutes, plus 2 hours chilling time
Storage: will keep in the fridge for up to 1 week. Can be frozen for up to 1 month
Makes: 18 bars
200g/7oz/1½ cups almonds
2 heaped tbsp chia seeds
125g/4½oz/2 cups dried
mango, chopped (soaked for 10 minutes)
juice of 1 orange
2 tbsp xylitol
4 tbsp melted coconut butter
pinch of sea salt
3 tbsp lucuma powder
120g/4½oz/1½ cups desiccated coconut
- Grind the almonds to a fine flour. Grind the chia seeds to a powder.
- Drain the mango. Place half in a blender with the chia powder, orange juice, xylitol, melted coconut butter and salt. Blend to create a thick purée. Finely chop the remaining mango.
- In a large bowl, place the ground almonds, lucuma powder, ground flaxseeds, mango pieces and three-quarters of the coconut. Pour in the purée and stir until blended.
- Sprinkle a little of the reserved coconut over the base of a greaseproof-lined traybake tin, about 30 x 20cm/12 x 8in. Press the mixture into the tin and flatten the surface. Sprinkle the remaining coconut on top, pressing down firmly. Refrigerate for 2 hours to harden. Cut into bars.
The Raw Food Diet