This gourmet breakfast recipe is so easy and surprisingly healthy with heaps of gut-friendly dietary fibre from my Raspberry Chia Seeds Jam plus the bread (if you choose your loaf well). Its nicely balanced with plantbased protein from nut butter and a touch of sweetness from the chia jam. Ready? Let's start cooking..
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The secret weapon in this Gourmet Toastie recipe, is the Chia Jam. Its made with densely nutritious, high fibre chia seeds. These humble little black or white seeds pack such a powerful punch with heaps of dietary fiber, plantbased protein, omega-3 fatty acids, and essential micronutrients.
On a budget? Then stocking your wholefood pantry with chia seeds is an absolute must. Not only can you use them to make a cheap homemade jam, but they also make a delicious vegan pudding that is an excellent replacement to store bought. Its so easy, even the kids and try making it.
Chia seeds boost any meal with a hearty serving of natural fibre and plantbased protein, which can help support weight loss and reduce menopausal weight gain. Sprinkle them over your salads, fruit salad, in stir fry, smoothie bowls, and even in baking for an extra serving of fibre with very little effort.
What Are Chia Seeds?
So, just what are chia seeds, and why are they so popular? Chia seeds were a staple in the ancient Aztec and Maya diets, and have been used for their health benefits for centuries. The tiny poppy-like seeds are incredibly rich in nutrients providing a whole food source of beneficial antioxidants, minerals, dietary fibre, and omega-3 fatty acids. These nutrients improve heart health, support strong bones, and help to balance your blood sugar levels. The seeds are popular for weight loss and can be added to almost any savory or sweet meal to reap the benefits.
Are chia seeds considered a superfood? Absolutely. Chia seeds are touted as the ultimate superfood and are very cheap to buy. They are fully gluten-free and safe for those who are celiac like myself or for those wishing to increase the fibre in their diet for better gut health, bowel movements and weight loss.
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Key Ingredients Used
Chia Seed Jam is a fabulous alternative to store-bought jams with heaps less sugar, and absolutely no preservatives or additives. The jam is made in less than 10 minutes and provides a heaping serving of dietary fibre with a kick of natural sweetness from the berries.
Chia seeds: are jam-packed with natural fibre, boasting an impressive 10 grams per 2 tablespoons.
Berries: are a low carb fruit that provides fibre, antioxidants and an excellent source of vitamin C. You can use any berry for the jam recipe but raspberry is by far my favourite.
Nut butters: are made from nuts (or seeds) and are naturally rich in nutrients, including protein and magnesium, both of which can help manage blood sugar and body weight.
High fibre bread: the secret to this recipe is to use a high fibre (or gluten-free) bread for the toast. Some of the most nutritious breads that are lower in carbs are made with natural high fibre ingredients like whole grains, chia seeds, LSA, and other seeds.
While the ingredients in Chia Seed Jam are simple, together they provide a healthy and satisfying comfort food you can enjoy guilt-free, and use anywhere you'd ordinarily use jam.
Healthy Chia Seed Jam Variations
Gourmet toasties are a staple on my Sunday brunch menu, and can be served so many ways to support a healthy gut and wholefood based diet.
Avocado toastie: yes, an Aussie tradition and delicious if you are a fan of avocados. These fruits provide a creamy texture and subtle flavour on toast most often served with a runny egg over top. I love loading avocado toast with fresh seed sprouts, feta cheese and a drizzle of Italian balsamic glaze--its so good. Click here for more ideas.
Fruity toppings: if you have a sweet tooth, try toasties with cream cheese, cottage cheese or nut butter and a topping of fresh berries, mango, kiwi, pear or apple slices and a dusting of cinnamon.
Savoury cream cheese: instead of avocado makes another delicious toastie. Top with salmon, deli meats, berries, and a handful of fresh herbs or seed sprouts.
There are literally so many tasty ways to dress up plain toast and make it into something delectably gourmet. Hop on my Instagram to view more easy, wholefood and sugar-free recipes.
Batch Cook & Meal Prep
Yes, you can batch cook Chia Jam. Double or triple the recipe to make serval pots of the jam and store in sealed containers or freeze them. I love using little mason jars for the jam and giving them to family and friends as holiday gifts for Christmas.
Food Sensitivities
Can you enjoy this recipe dairy and gluten-free? Yep, you sure can! Choose a high fibre, gluten-free toast for your base and stick to non-dairy spreads like hummus, dips, nut butter or vegan versions of cream cheese. When choosing a gluten-free bread, always read the nutrition label for the ingredients. Often times, gluten-free breads can highly processed making them no better than white bread. Look for a gluten-free brand that provides at least 6g of fibre per serving and is under 30g in carbs per slice.
Gourmet Nut Butter & Raspberry Chia Jam Toastie
First you will need to make the Raspberry Chia Seed Jam for the toasties, but it is made in only a few minutes and will provide you with a delicious, healthy jam you can use for toast, pancakes, parfaits and desserts.
Raspberry Chia Jam Recipe
Recipe Ingredients
2 cups raspberries, washed
1 cup water, filtered (or enough to cover berries)
3 tbsp chia seeds, white or black
2 tbsp maple syrup or raw honey
1 tsp lemon juice, freshly squeezed
Method
In a small pan, simmer the raspberries, water and maple syrup for 8-10 minutes or until the berries begin break down. Once softened, use a potato masher to further mash the fruit. Add the lemon juice and chia seeds, stir well to combine. Keep stirring off the heat for 2-3 minutes to avoid the chia seeds from clumping. After a few minutes, the chia seeds will form a gel-like texture resembling real raspberry jam. Let it all cool to thicken by storing the in the fridge for 3 hours. Keeps 5-7 days in a sealed jar or container.
Gourmet Nut Butter & Raspberry Chia Jam Toastie
Recipe Ingredients
1-2 slices high fibre, gluten-free bread
2-3 tbsp peanut or nut butter, organic
2 tbsp Raspberry Chia Seed Jam
1 tbsp walnuts, crushed or chopped
1 tbsp almond flakes, skin on
Toast the bread to your liking and butter with the peanut or nut butter. Spread the Raspberry Jam overtop and sprinkle with the nuts. Enjoy!
More Recipes To Try
You'll find even more tasty, wholefood recipes like the above inside all of my 7 Day Meal Plans and cookbook programs. Each Meal Plan comes with suggested menu, full recipes and healthy eating tips from a Holistic Nutritionist you can trust.
Healthy + happiness,
Emma Lisa xx
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