For the overnight version, the berries will slowly melt and plump up the seeds with their juice. If you‘re making a speedy version, place your jar in a pan of hot water (to melt the berries) and it‘s ready to use after about an hour.ģ. As soon as the water touches the chia seeds they start swelling and sticking together, so if you can, shake the jar a couple of times during the first 30 minutes or so.Ģ. Place all the ingredients in a glass jar with a lid, close and give it a good shake. The jam is best made the evening before you want to serve it, or at least four hours before, but you can do a speedy version too.ġ. 2 tbsp coconut palm sugar or 1 tbsp clear honey, or to taste.Makes 12–16 tiny pancakes (6cm diameter), 1–3 portionsįridge life pancakes and chia jam: up to 3 daysįreezer life (pancakes only): up to 1 month To make the Overnight Chia Jam

What is chia jam? I‘d prefer to call it ‘instant jam‘ with the benefits of gelatinous chia seed (hydrating, fibre, omegas) and being able to use any natural sugar I like. Overnight chia jam is my little hack to have jam ready for breakfast with minimal effort. These little flourless wonders are packed with protein and good fats and are equally good with sweet or savoury toppings. I wanted some too! Somewhere I read you could make pancakes out of nuts and eggs and so I did. Most were the small fluffy kind in a pretty stack with chocolate dribbling down its sides. To make my bento, I focus on using these five elements: grains/carbs, leafy greens, protein and fat, fruits and vegetables, and sprinkles and boosts.’ Bento Box #1 Fluffy Grain-free Pancakes with Overnight Chia JamĪt the start of my Instagram journey, I was amazed by the amount of pancakes people posted. ‘My bento has less small dishes, more greens and often more raw components than typical Japanese bento. ‘What I don’t love so much about typical Japanese bento is that it’s heavy on meat and deep-fried food and stingy on veggies.’

‘I love the concept and structure of bento – a box of delicious treasures,’ Popowa continues. ‘Bento originates from a culture where ritual and presentation plays an important part of daily life,’ explains Popowa. Inspired by her Japanese roots, Popowa’s collection of recipes are vegetarian, dairy-free, and mostly vegan and gluten-free. Whether you want to save money, eat healthier or quit having sad meals at your desk, investing some time in preparing vibrant and fun lunch boxes means you will always appreciate and look forward to eating your lunch. Author of ‘Bento Power’ Sara Kiyo Popowa shares six bento box recipes Meal prep can be fun, colourful and time efficient.

Reaktor 6 bento box