healthy eating: overnight oats and chia seeds recipe

At the start of the New Year, after feeling a bit sluggish over Christmas with all those mince pies and roast dinners, I decided to have a bit of a health-kick and go dairy-free, gluten-free and sugar-free. I was inspired by some of my favourite food bloggers, Deliciously Ella, Madeleine Shaw and Tess Ward, who all advocate clean eating and cooking simple, wholesome meals with fresh ingredients from scratch. Their way of eating isn’t about counting calories or being overly restrictive, but eating well to energise and restore the mind and body. I was already dairy-free and had already been advised a low GI diet due to insulin resistance, so it was a no-brainer, I just needed a New Year push to get going… Now, I’ve swapped chocolate bars for raw cacao, starchy white rice and pasta for whole grains, crisps for nuts, and have even invested in NutriBullet for a daily smoothie.

This January, Robert Welch is launching its #eatwell campaign, encouraging us all to make a few small positive changes: to enjoy eating well, preparing fresh food and taking the time to dine at home. Last month they invited me to try out some meat-free Monday recipes at the shiny new Waitrose cookery school in my neighbourhood of King’s Cross, which they supply with their classic knives and cutlery. Dedicating one meat free meal a week is great way to increase your veggie intake and be a bit creative with bold flavours while you’re at it.

healthy eating: chia seed breakfast bowl recipe

healthy eating: chia seed breakfast bowl recipe
overnight oats and chia seed recipe

The cookery class was really fun and laid-back: you’re greeted with a glass of prosecco then a Waitrose chef takes you through the recipe you’ll be creating, giving you lots of handy tips and tricks along the way. We made feta-stuffed red peppers with a cauliflower tabbouleh. The cauliflower is whizzed up in a food processor until it resembles couscous, you can then add herbs, spices, nuts, lemon juice and vegetables; something I’ll definitely be recreating at home again, it’s so light and zingy.

What I really learnt was that just a few fresh herbs can really bring a recipe to life, while chopping a few roasted nuts can add a healthy source of protein to a vegetarian recipe. The best bit though? You get to sit down at the end of the class, with a nice glass of wine and eat what you’ve concocted, chatting to other like-minded people in the class.

Waitrose cookery school
Waitrose cookery school, King’s Cross
Waitrose cookery school
Learning some knife skills
Waitrose cookery school
Use the blade of the knife to crush nuts

Waitrose also has schools in Finchley Road, London and Salisbury in Wiltshire. You can WIN the chance to attend a course of your chose at any of the three cookery schools here.

Waitrose cookery school
feta-stuffed peppers with cauliflower couscous
waitrose cookery school
Sitting down to eat – the lovely people at Waitrose kindly gave me some stuffed aubergines because I don’t eat cheese!

As part of the #eatwell campaign, Robert Welch has been working with chef and food stylist Georgina Davies to create a selection of healthy recipes to guide you through eating well in the New Year. The recipes, ranging from raw cacao & nut brownies to superfood salad with quinoa, will feature on the Robert Welch blog through this month. Most are gluten-free and dairy-free.

I decided to try out the overnight oats with orange, blueberry and apple, a easy-peasy prepare ahead breakfast that will keep you going until lunchtime. It has chia seeds, those little wonder seeds that are loaded with nutrients – apparently just a teaspoon would keep Aztec warriors going for up to 24 hours. This is also a really flexible recipe, you can simply make the base of oats, chia seed and almond milk, then top with whatever fruit is in the fridge in the morning. The sweetness comes from the fruit and a drop of maple syrup, while the almond milk makes it really creamy and delicious.

healthy eating: chia seed breakfast bowl recipe
soak oats and chia seeds overnight in almond milk for a healthy start to the day

healthy eating: chia seed breakfast bowl recipe

Overnight oats with orange, blueberry and apple

serves 2 – vegan, gluten-free, dairy-free

-150g oats
-1 tbsp chia seeds
-1 orange, segmented
-100g blueberries
-350ml almond milk
-1 tsp of maple syrup
-pinch of salt
-1 tsp vanilla extract
-1/2 tsp cinnamon
-sprinkling of sunflower seeds or pumpkin seeds
-1 apple, chopped

-place all the ingredients except the apple into a medium sized Tupperware box or bowl and mix
-cover and leave in the fridge overnight
-in the morning, add the chopped apple and loosen with a little extra almond milk if needed
-it can be served as it is, or warmed through in the microwave too.

healthy eating: chia seed breakfast bowl recipe
top these breakfast bowls with fresh fruit and seeds

healthy eating: chia seed breakfast bowl recipe

Will you be eating healthily this January? I’m hoping to share some of my own recipes on the blog over the next few months, as my healthy eating journey progresses, so keep an eye out!

healthy eating: chia seed breakfast bowl recipe
images: cate st hill
I was invited to the Waitrose Cookery School by Robert Welch, all thoughts and opinions are my own.

  1. Pingback: home + happiness: 7 tips for beating the January blues

  2. Love that stat about amazon warriors so much! I need to get over the chia seed frog spawn resemblance – I do love my nutribullet and have one most days, but getting tired of the same old things – must get adventurous again. Raw Cacoa and I had a terrible trippy time, I am really wary of it now. This looks gorgeous and I love all the ingredients. Love the sound of the cookery too, those aubergines!

    • Haha yes it does look a bit like frog spawn now you mention it!! I’m still in the nutribullet newbie camp, so going to try and keep it inventive and not get stuck in a rut! x

  3. Such a gorgeous post and that recipe looks yummy! I love following food bloggers that promote healthy eating. I just hate the word diet but believe in eating a well balanced diet. Having PCOS I really need to lower my sugar intake but there is so much out there that makes it not that hard 😉 x

    • Thankyou Arianna! Yes I think the word diet immediately conjures up negative connotations and restricting yourself to something that’s not always a happy thing. I have PCOS too, hence the sugar free resolution, I find it’s ok when you’re at home and can make what you want but so difficult if you’re on the go and want to grab something, everything has sugar in, even soup! x

  4. Looks fun. I remembered being contacted for that event too. Oops I may have forgotten to reply. I need to eat more healthily too. That recipe looks yummy. x

    • Thanks Geraldine, it was really fun and I love cooking. It’s quite hard eating healthily, but I think everything in moderation is good enough! x

  5. These look really yummy, I am pinning this for later reference, I am trying to be a bit more healthy this year.

  6. ooh this DOES look tasty and so easy too

  7. Healthy eating recipes that are easy to make are definitely a bonus for me. That sounds like a healthy and nutritious way to start the day and great that it can be prepared the night before too.

  8. I’ll have to try this recipe Cate. I started eating oats a while ago in order to get my cholesterol down and it really helped but I need to start experimenting to keep it fresh. Thanks for this. x

    • Yes do, it’s a really versatile recipe, which you can adapt to how you’re feeling, whether you want some fresh and fruity or warm and comforting x

  9. Oh that class sounded great and your recipe looks like it would be so nice and filling in the morning! I indulged myself plenty over Christmas but I’ve been back on the paleo bandwagon since the new year and feeling so much better already. Cooking from scratch with natural ingredients just can not be beaten in terms of feel good factor! xx

    • It’s amazing what a difference eating like this can make to how you feel, I already feel like I have a bit more energy and I love being creative in the kitchen, pretending I’m on MasterChef and concocting different meals! x

  10. What a lovely, civilised cookery class! And that oaty/fruity breakfast looks really good – I bet it’s filling too. Not over complicated to make either, so I’d really like to try it. I’m definitely watching what I’m eating this month as I want to feel fitter and healthier & keep the coughs and colds at bay x

    • I am a BIG fan of any cookery class that involves a glass of wine! I’m hoping to keep those coughs and colds at bay too, so far so good, fingers crossed! x

  11. Sounds delicious Cate – definitely have to try this one out! Thanks for sharing xx

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