Breakfast Nutrition:

It was brekky on the deck this morning to soak up the winter warming rays of sunshine, before heading off to my local organic farmers markets.

These little chia pots are great for breakfast (or anytime really), as chia seeds are loaded with fibre, protein, healthy omega-3 fats, calcium, manganese, magnesium and phosphorus.

They also contain high amounts of antioxidants plus certain micronutrients including zinc, potassium, vitamins B1, B2 and B3.

From a shift work nutrition perspective, what I absolutely love about these tiny little black seeds is they help to provide sustained energy which is super important when you’re faced with ongoing tiredness as a result of working 24/7.

In fact the word “chia”, is the ancient Mayan word for “strength” – something every shift worker is in desperate need of don’t you think?!

They are also high in fibre which can help to improve gut motility and therefore reduce constipation, a condition I see in many of my shift working patients.  This is because when we work through the night, or get up for an early shift, this simple act of moving our body during the night, can interfere with the body’s naturally occurring nocturnal mechanisms in our gastrointestinal tract.

Quite simply, our gut is meant to be sleeping at 2am – just like you!


  • 200 grams of mango (or fruit of your choice).  I cheated with frozen mango as it’s currently not in season at the moment!
  • 1 banana
  • 1/2 teaspoon ground cinnamon
  • 1 teaspoon vanilla paste
  • 1 x 400ml tin coconut cream
  • 1/2 cup of chia seeds
  • 1/4 of walnuts
  • a drizzle of maple syrup


Place mango or fruit of your choice, banana, vanilla, cinnamon and coconut cream into a blender and blend until smooth.  Pour into a bowl and fold in the chia seeds.

Divide into four ceramic pots, cover and refrigerate overnight.

Top with crushed walnuts and a drizzle of maple syrup.


Audra xx

P.S:  Instead of using pots per se, pour chia mixture into sealed glass jars, that way you can take them into work for your early (or night shift!)


  1. Sally

    Would this work with natural yoghurt instead of the coconut cream? I really can’t hack coconut cream but the rest of it sounds delicious so am trying to think of a healthy alternative!

    • Audra Starkey

      Hi Sally,

      Yes, I’m sure it would work a treat with yoghurt! When choosing your yoghurt, aim for either a Natural or Greek yoghurt to minimise sugars :-).

      Audra x

  2. Patrick Brown

    I will definitely give it a try. Just one question what’s vanilla paste?. Can’t say I have ever heard of it before.

    Thanks Patrick


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