When you’re craving a delicious breakfast on those warm summer mornings, you can’t get much better than Greek yoghurt paired with a variety of toppings. Yoghurt bowls have become hugely popular on social media this year, with many people sharing their own unique recipes and combinations with their followers.
Granola is a pretty popular one, but it’s no secret that it can be high in sugar and fat sometimes. So if you’ve been looking for a yoghurt topping that’s high in fibre but different to your usual fruit or syrup, then one expert has the recipe for you. Dr Karan Rajan recently took to TikTok to share his creation – a delicious chia jam, bursting with flavour.
You only need three ingredients to make this high fibre jam topping that’s full of goodness that your microbiome will love.
Explaining the process, he said: “Start with 80g of frozen raspberries. This dark red colour tells you they’re a rich source of the antioxidant anthocyanin. This supports beneficial microbes in your gut, and this is also five grams of fibre.”
Pop them in the microwave for 30 seconds until slightly defrosted, and then use a spoon to mash to your desired consistency.
Then, it’s time to add that all-important ingredient – chia seeds.
Dr Karan explained: “Just one tablespoon of chia seeds is enough to help thicken the mixture to a jam-like consistency.
“This has 5g of fibre and mucilage that your gut bacteria can ferment to nourish your colon.”
He then added a ‘small amount’ honey, just to sweeten up the mixture.
Pouring it over the yoghurt, he said: “Who would have thought this unassuming condiment has 10g of fibre but also packed with polyphenols and prebiotics?”
Hailing the benefits of keeping it in a chilled environment, he said: “If you refrigerate it, it thickens up even more and you can spread it on toast or pancakes, or even stir it into your porridge?
“I am never going to buy these store-bought jams again.”