I feel like Christmas has only recently ended, but we’re already in February! And that means one thing – Valentine’s Day is coming. Today, I’d like to share a simple idea for healthy, nutritious breakfast idea, perfect for Valentine’s Day. First of all – it’s pink! And not thanks to food dyes, but natural ingredients. Second of all – it’s an overnight recipe, so you can prepare it in the evening to then enjoy a fuss-free breakfast in bed in the morning. And finally, it’s filled with fibre, vitamins and great micronutrients, to give you energy for a fun day.

Ingredients for an overnight raspberry quinoa breakfast

For one large serving, you will need:

• 150g fat-free high protein yoghurt (e.g. skyr)
• 60ml milk – I used almond milk
• 30g uncooked quinoa
• 2 tablespoons chia seeds
• 10g dark chocolate chips
• 150g frozen raspberries
• 1 teaspoon of honey or other sweetener (or more if you prefer a sweeter breakfast)
• Optional: chocolate hearts for decoration

How to make the overnight raspberry quinoa breakfast

Start by cooking the quinoa, following the instructions on the package. I cooked mine for about 20 minutes.

Once cooked, drain the quinoa to remove excess water.

Combine all ingredients in a bowl. Use a fork to mix everything and roughly break the raspberries into smaller pieces. Cover the bowl with cling film and refrigerate.

As all recipes for chia seed puddings, this overnight quinoa needs to be chilled for at least 6 hours, ideally overnight. Chia seeds need time to absorb water and gain the gelatinous texture.

In the morning, stir your overnight quinoa well. The raspberries will have defrosted and disintegrated by then, oozing pink juices. The more you stir the contents of the bowl, the more pink they will become!

Feel free to taste test the overnight quinoa at that point and add more honey or other sweetener if needed. I like the slightly tart taste, but I know that others might prefer it a bit sweeter.

If you have chocolate hearts, decorate the surface of the quinoa pudding with them, just before serving. Enjoy!

Can you use fresh raspberries?

You can swap the frozen raspberries with fresh ones, but I recommend using frozen ones. Frozen raspberries disintegrate when they defrost, turning into a puree and letting out the pink juice that dyes the rest of the mixture. If you only have fresh raspberries, mash them with a fork before you mix them with the remaining ingredients. Keep in mind that fresh raspberries may not give this overnight quinoa bowl the nice, pink colour.

You can try other frozen fruits in this recipe, like strawberries or cherries.

Why is protein important in our diets

Protein is a building block in our bodies, essential to keep us running. It keeps our muscle healthy and strong. Protein is also the most satiating macronutrient, keeping us full for longer than meals with just fat and carbs. It helps maintain healthy weight – after eating a meal rich in protein, we won’t get hungry again for a while!

Why is fibre important in our diets

Eating plenty of fibre is associated with a lower risk of heart disease, stroke, type 2 diabetes and bowel cancer. It also helps with digestion and weight management. Adults should eat around 30 grams of fibre per day, but most people don’t reach that target.

Raspberries are amongst the best sources of fibre, with 6.5 grams of it per 100 grams of raspberries. Chia seeds are also extremely rich in fibre, with 34.4 grams per 100 grams of chia seeds! A serving of this high protein overnight raspberry quinoa contains 26 grams of fibre, mainly thanks to the chia seeds and raspberries. That’s more than most adults eat per day!

What are chia seeds

Chia seeds are the edible seeds of Salvia hispanica, a flowering plant in the mint family native to Mexico. In recent years, they became incredibly popular in healthy recipes all over the world.

Chia seeds are rich in fibre, antioxidants and Omega 3 fatty acids, beneficial for heart health. They have been linked to improvement in heart disease and diabetes, and are known to improve digestion and gut health.

Chia seeds, when mixed with liquid, absorb it and develop a gel-like coating. That’s why they’re often used to make overnight puddings – they can turn milk or yoghurt into smooth, thick pudding in just a few hours – that’s what happens in this recipe too!

Nutritional value of protein overnight raspberry quinoa

The recipe contains 441 kcal, 13 grams of fat, 50.5 grams of carbs, 20.4 grams of fibre and 26 grams of protein.

Bon Appetit!

So there you have it – a simple overnight breakfast quinoa pudding with raspberries. Healthy, nutritious, delicious and easy to make. Thanks to the pink colour, it’s just perfect for Valentine’s Day! Just prepare it the night before for a fuss-free, lazy Valentine’s Day morning. But of course, this delicious breakfast is great for any day. Enjoy!

Also see:

• Food
• Sweet