Overview
Fueling your body with the right breakfast is crucial for hockey players, especially on training days. This Coconut Chia Seed Breakfast Bowl combines the energy of complex carbohydrates and healthy fats, making it a perfect pre-training meal to sustain energy and enhance performance.
Ingredients
- 150g (1 cup) coconut milk (full-fat or light)
- 60g (1/4 cup) chia seeds
- 30g (1/4 cup) rolled oats
- 100g (1 cup) mixed berries (fresh or frozen)
- 15ml (1 tbsp) honey or maple syrup (optional)
- 30g (1/4 cup) sliced almonds or walnuts
- 30g (1/4 cup) shredded coconut (unsweetened)
- Pinch of salt
Preparation
- In a bowl, whisk together coconut milk, chia seeds, rolled oats, and a pinch of salt. Let it sit for at least 30 minutes or overnight in the refrigerator to thicken.
- While the chia mixture is thickening, prepare the berry compote by heating the mixed berries in a small saucepan over medium heat. Add honey or maple syrup if desired and cook until the berries break down and form a sauce.
- Once the chia seed mixture has thickened, layer it in a bowl, starting with the chia base, then adding the berry compote on top.
- Sprinkle sliced almonds or walnuts and shredded coconut over the top for added texture and healthy fats.
- Serve immediately or store in the fridge for a quick grab-and-go breakfast.
Macros
- Approx. Calories: 450
- Protein: 10g
- Carbohydrates: 50g
- Fat: 25g
Coaching Tips
- Timing: Enjoy this breakfast bowl 1-2 hours before training for optimal energy.
- Substitutions: Swap chia seeds for flaxseeds or use almond milk instead of coconut milk for a different flavor profile.
- Toppings: Consider adding Greek yogurt for extra protein or sliced bananas for additional carbs and potassium.