Banana and Chia Bowl: grain-free cereal


This bowl is super nutritious and smells amazing. It contains 12 g fibers, that sweep the intestines and help for the regular bowel movement (i.e. regular bathroom visits). This recipe is great if you follow HFLC meal plan.


15 g coconut flakes
150 ml cashew milk or other milk (check how to prepare homemade nut milk)
15 g peeled hemp seeds
15 g chia seeds
1 small banana about 110 g
Optional: cinnamon, vanilla, cocoa
Optional for better digestion: a pinch of turmeric and a pinch of black pepper. Black pepper activates the useful features of the turmeric. For even better digestion, add a pinch of grated ginger.


Pour the cashew milk over the coconut flakes and chia seeds. If you want a beautiful bowl (for children 🙂 arrange it as on my picture, because it’s super important for children to see pretty food.

It’s more delicious if the banana is mashed with a fork and blended well with the milk. That way the cereal is sweeter.

Add the hemp seeds and cinnamon, cocoa, vanilla. I advice you to prepare the bowl and let it sit for 15-30 minutes before having it or overnight in the fridge. If it’s going to sit in the fridge, I add the banana right before eating. The hemp seed doesn’t need to soak, so the bowl can just sit in the fridge.

Approximate nutritional facts for the whole bowl according
10% protein, 56% fat, 34% carbs
Kcal 480*
Protein 13 g
Fat 30 g, from which 6.4 g monounsaturated, 10.7 polyunsaturated and 11.6 g saturated.
Carbs 45 g
Fibers 12 g
*150 ml cashew milk is calculated with 20 g cashew.

Do you want to eat recipes like this and get in shape? Email me just three words ‘I want change’ and we will start to work on your lifestyle change.

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