Smart Sweet: Mixed Berry & Banana Chia Pudding
By Claire Georgiou, Reboot Naturopath, B.HSc ND
Chia seeds are 38% fibre, 16% protein and 47% fat while 17% being omega 3 fatty acids. They are also an excellent source of calcium. So enjoy these beauties any time of day as a breakfast or a little something sweet at the end of a long day.
Ingredients
- 1 cup (135 ml) coconut water
- 1/2 cup (125 g) fresh or frozen mixed berries
- 1 fresh or frozen banana
- 6 tbsp chia seeds
- 1 tsp honey
- ½ tsp vanilla extract (optional)
Directions
- Combine all ingredients into the blender and blend for 45-60 seconds.
- Pour mixture into small dishes, cups or ramekins.
- Let them set in the fridge for at least 20 minutes.
- Serve with coconut or greek yogurt, fresh fruit, nuts and seeds if desired.
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 4
Substitutions
- Coconut water – almond, hemp, rice, quinoa milk or coconut milk
- Mixed Berries – strawberries, blueberries, raspberries
- Chia seeds – flaxseeds
- Honey – maple syrup, rice malt
Calories: 130
Fat: 5g
Trans Fat: 0.5g
Cholesterol: 0mg
Sodium: 65mg
Carbohydrates: 20g
Fiber: 7g
Sugars: 8g
Protein: 4g