fbpx

Smart Sweet: Mixed Berry & Banana Chia Pudding

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

  1. Combine all ingredients into the blender and blend for 45-60 seconds.
  2. Pour mixture into small dishes, cups or ramekins.
  3. Let them set in the fridge for at least 20 minutes.
  4. 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