As I sit here to write, I’m trying to decide where to begin.  Much to share, but not anything of real significance, just the usual of life with a few lightbulb moments thrown in for good measure.  While winter remains to be my least favorite season, I’m finding ways to make it tolerable.  Bundling up for a good run, sweating it out in Spin class, spending time with friends, making and reading about good food.  As I said, nothing of significance, just all working toward spring, more sunshine and warmth.

Raspberry & Chia Breakfast Jar

A couple of weeks ago, I attended a workshop on nutrition for runners.  The presenter was a Registered Dietitian.  She addressed the different types of diets; vegan, vegetarian, paleo, gluten free and described what each way of eating provides the body with nutritionally.  It was fascinating to hear a professional speak on the chemistry of how food fuels our activities.

While the talk was specifically directed at runners, what to eat/drink to fuel and recover from long runs, etc.  There were some good tidbits for folks that don’t run too.  Ways to use food to keep us healthy, to be cautious of  food fads (find actual research to back it) and to focus on the big picture of what we eat, and the importance of taking in nutrition all day long.  There’s no one single food that is the magic bullet.  We need to feed ourselves with good, whole foods…complex carbs, fats and proteins to keep us healthy no matter what our activity level.

Raspberry & Chia Breakfast Jar

That brings me to today’s recipe.  I first saw this Chia & Raspberry Breakfast Jar on the lovely, Green Kitchen Stories, but have made a few changes of my own, adding more berries for an extra antioxidant/anti inflammatory boost.  The raspberries and chia make a nice base to build upon with the toppings listed below, or even those of your own choosing.   A couple of months ago, I began getting Aronia Berries from a farm in Iowa, through my Co-op.  They are deep purple in color, a bit tart and are packed with lovely antioxidants. Pomegranates are still a hot item at our house, and have added a nice bit of crunch to this little jar of goodness too.

Raspberry & Chia Breakfast Jar

Chia & Raspberry Breakfast Jar


  • 1 cup fresh or thawed frozen raspberries or blackberries
  • 3 tbsp chia seeds
  • 1/2 cup almond, soy or dairy milk
  • Additional toppings:
  • Blueberries
  • Aronia Berries
  • Blackberries
  • Pomegranates
  • Finely Shredded Coconut
  • Nut Butter of choice (I have especially enjoyed Justin's Maple Almond Butter)
  • Cacoa Nibs
  • Hemp Seeds


  1. Place thawed/fresh raspberries in a jar.
  2. Using a fork, mash the berries.
  3. Add chia seeds and milk, stirring to combine.
  4. Set aside to soak for minimum 10-15 minutes or overnight in the fridge.
  5. Layer additional toppings of fruit, seeds and nut butter.
  6. Top with a lid for an 'on the go' breakfast or eat immediately.

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7 Responses to Chia & Raspberry Breakfast Jars

  1. So much colour and deliciousness in one jar! These sound lovely!

  2. This looks delicious! Yum!

  3. Kristin says:

    Hi! Great post :) I was curious as to who the Registered Dietician was that you saw present?

    • Alison says:

      Kristen, her name is Mindy Coolman. If you google her name she will come up as a registered dietitian and winner of the 2013 trophy series for trail running. Her presentations can be found on You Tube under Goatz nutrition presentation.

  4. Claudia says:

    These sound so yum! Have been searching for a chia seed recipe with raspberries so this is totally perfect, can’t wait to try it. Also love the addition of pomegranate and coconut – texture is key!

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