Try this delicious chia pudding as a breakfast on-the-go, healthy desert or healthy snack. There's nutrients, protein, fibre and sweet tooth satisfaction all in one jar.
Serves 7
Ingredients
2 cups milk (2%or less)
1/2 teaspoon cinnamon
3 tbsp natural honey
1 pinch of ground cardamom (or 2 whole)
1/4 tsp ground ginger powder
1/4 tsp maple syrup (optional)
1/3 cup chia seeds
1/2 cup plain yogurt (2% or less)
1/2 cup of berries
2-3 dates, chopped
Directions
Step 1
In a pot, heat milk on medium heat until it steams (do not boil). Stir in spices, honey and maple syrup.
Step 2
Remove from heat and pour it into a large bowl to cool for 10 mins. *If a whole cardamom wasused, strain it out.
Step 3
Add chia seeds and refrigerate for 12 hours.
Step 4
Stir in yogurt to make a pudding-like consistency.
Step 5
Serve in small bowls or cups topped with berries and chopped dates!
Nutrition Facts (per ½ cup)
108 cal/ 13g carbs/ 4g fibre/ 6g protein/ 4g healthy fats
⚠ Always remember to increase fibre intake slowly and to have more water when you have more fibre to avoid discomfort! Talk to a dietitian to find out if you are having enough.
Sadaf Shaikh, PMDip, RD
*Please be aware that these are general guidelines. Nutrition and intake vary by age, sex, height, activity, being pregnant or breastfeeding, and medical conditions. For more information or to book an nutrition counselling appointment, contact sadafshaikh.rd@gmail.com or visit www.sadafshaikh.ca.
