Raspberry Chia Pudding
Chia pudding is a food craze that doesn’t seem to be slowing. Tiny chia seeds, often found in the health food section of your supermarket, are rich in ?ber, protein, calcium, and magnesium.
Soaking the seeds in liquid softens them so that they function as a thickener. When added to puréed fruit and coconut milk, the result is a light, creamy, and refreshing pudding, much like tapioca in texture.
Chia puddings should sit for at least four hours or overnight to allow the seeds time to absorb as much liquid as possible to ensure they are soft enough that they don't irritate your throat. This is especially important if you are having trouble swallowing or have any throat sensitivity.
For an even creamier texture, mix the ?nished pudding with yogurt or layer it with plain or vanilla yogurt for a parfait. If you want to add calories, use full-fat coconut milk. If weight gain is an issue, choose the light variety.
If desired, garnish the pudding with additional fresh raspberries before eating.
Ingredients
Serves 4
- 1/2 cup unsweetened coconut milk, well shaken
- 1/2 cup fresh or frozen raspberries, defrosted
- 2 to 3 tablespoons maple syrup, agave nectar, or honey
- 2 tablespoons chia seeds
You can substitute unsweetened (plain) almond milk for coconut milk.
Instructions
- In a blender, combine the coconut milk, raspberries, and 2 tablespoons of the maple syrup until smooth. Taste and add more maple syrup, if desired.
- Pour into a bowl and add the chia seeds, stirring well to combine. Leave in the bowl or transfer to individual ramekins for serving.
- Cover with plastic wrap and refrigerate for at least 4 hours or overnight.
Per serving
Calories: 60
Fat: 2. 5 g
Saturated Fat: 1 g
Cholesterol: 0 mg
Sodium: 0 mg
Carbohydrate: 8 g
Dietary Fiber: 3 g
Sugars: 4 g
Protein: 1 g
Calcium: 60 mg
Potassium: 70 mg
- Excerpted from
Copyright ?2018 American Cancer Society.
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