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Eat Well, Live Well, Be Well!

A healthy dose of my diet, nutrition and lifestyle hacks to improve your health. Every bite counts!

Post: Blog2_Post

Double Berry Chia Pudding

Updated: Oct 8, 2023

GF, DF, V, VG. Serves 1.


Chia puddings are one of the healthiest, most versatile foods you can eat. They are also high in protein, calcium, omega 3 and calcium. They make an awesome breakfast for anyone in perimenopause or menopause, also for anyone who wants to control mid-afternoon cravings or lose weight.

How to make a chia pudding
Chia Berry Pudding

Here are 5 more reasons I love chia puddings...

  1. They're quick and easy to make

  2. They can be prepared in advance and used as a grab and go

  3. They’re perfect for breakfast, school, work or snacks - any time!

  4. You can add almost any flavour or topping you like

  5. They keep you feeling full for hours

Now here are 5 MORE HEALTH reasons to love them:

  1. Chia seeds are a rich source of plant-based protein

  2. For such a teeny little food, they’re high in calcium and iron. This is good for everyone, and excellent for vegetarians and vegans

  3. Chia seeds are high in magnesium and selenium, which can both be low in the Western diet. Magnesium is integral for energy, bone and muscle health. Selenium is vital for liver and thyroid function

  4. Chia seeds contain soluble and insoluble fibres, the benefits of which range from better bowel movements to improved gut health, insulin support and healthy cholesterol

  5. They are gluten free, sugar free and low in calories, which technically makes way more than 5 reasons to love them!

So let’s just make this pudding, right?


WHAT YOU NEED

  • 3 TBS chia seeds (I tend to use black. You can use any)

  • 1/2 cup coconut milk, coconut water or any other plant based milk (I avoid oat milk as it's tends to be higher in sugars)

  • 2 TBS plain coconut yoghurt OR plain pot set natural yoghurt (for non-vegans)

  • 1/2 cup your choice of berries (fresh or frozen)

  • 1/2 tsp vanilla bean paste (or powder, or essence - whatever you have)

  • 1 tsp maple syrup

  • A handful of extra berries for topping (if using frozen, thaw them out!)

  • Roasted coconut flakes and optional blend any or all sunflower/pumpkin/hemp seeds to serve

WHAT TO DO

  1. Put the chia seeds in the base of a cup or a mason jar (preferably something with a lid if you plan to eat it later).

  2. Add the milk/ coconut water, , coconut yoghurt, vanilla, maple syrup and berries. Stir well, then leave to sit for 2-3 minutes.

  3. Give it another quick stir through a few minutes later to mix the chia completely.You want a thick, creamy mixture with seeds evenly spread and no clumps. If it seems too thick, add a little more milk. Stir, and leave to sit. It will take about 5 minutes to fully set.

  4. You can store in fridge now until you want to eat it, OR if you're ready to eat it....

  5. Prep your extra berries and toppings (eg. pan roast the coconut flakes).

  6. Top your chia pudding with extra berries, coconut flakes any seeds you’re using.

You can make multiple puddings at once.


I often make one for each of us early in the morning, then go for my morning walk. When the family wakes up, we all have a nice healthy breaky waiting for us to enjoy together!


Enjoy yours. (-:

XXX



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