Looking for a healthy and delicious way to start your day? This Chia Pudding with Berries is not only a treat for your taste buds but also a great option for those with chronic conditions, diabetes, high blood pressure, and heart issues.
Chia seeds are incredibly nutritious, packed with fiber and omega-3 fatty acids that are known to support heart health and bolster the immune system. Meanwhile, fresh berries add a burst of antioxidants, which help to strengthen the immune system and enhance overall well-being. This pudding is a perfect blend of taste and health benefits, making it an ideal choice for anyone looking to maintain a balanced diet while managing their health conditions.
Ingredients:
- 1/4 cup chia seeds
- 1 cup unsweetened almond milk
- 1 tablespoon honey or other natural sweeteners (such as coconut sugar)
- 1/2 teaspoon vanilla extract
- 1/2 cup fresh berries (such as blueberries or strawberries)
Instructions:
1. In a bowl, mix chia seeds with almond milk.
2. Add honey and vanilla extract, then stir well.
3. Let the mixture sit in the refrigerator for at least 4 hours or overnight until it thickens.
4. Before serving, add the fresh berries.
Nutrition Value:
1. 1/4 cup chia seeds
- Calories: 137
- Carbohydrates: 12 grams
- Protein: 4.7 grams
- Fat: 8.6 grams
- Sodium: 2 milligrams
- Cholesterol: 0 milligrams
- Vitamins: High in vitamin B, especially thiamine and niacin
- Minerals: Rich in calcium, magnesium, and phosphorus
- Nutritional Benefit: Chia seeds are an excellent source of omega-3 fatty acids and fiber, which support heart health, aid digestion, and help regulate blood sugar levels.
2. 1 cup unsweetened almond milk
- Calories: 30
- Carbohydrates: 1 gram
- Protein: 1 gram
- Fat: 2.5 grams
- Sodium: 160 milligrams
- Cholesterol: 0 milligrams
- Vitamins: Often fortified with vitamins A, D, and E
- Minerals: Contains calcium and magnesium
- Nutritional Benefit: Almond milk is low in calories and a good source of vitamin E and calcium, which contribute to bone health and support the immune system.
3. 1 tablespoon honey or other natural sweeteners (such as coconut sugar)
- Calories: 64
- Carbohydrates: 17 grams
- Protein: 0.1 grams
- Fat: 0 grams
- Sodium: 1 milligram
- Cholesterol: 0 milligrams
- Vitamins: Contains small amounts of B vitamins
- Minerals: Provides trace amounts of calcium, iron, and magnesium
- Nutritional Benefit: Honey offers natural sweetness and antioxidants, which can help in reducing inflammation and promoting overall health.
4. 1/2 teaspoon vanilla extract
- Calories: 6
- Carbohydrates: 0.3 grams
- Protein: 0 grams
- Fat: 0 grams
- Sodium: 0 milligrams
- Cholesterol: 0 milligrams
- Vitamins: Provides minimal vitamins
- Minerals: Contains trace amounts of minerals
- Nutritional Benefit: Vanilla extract adds flavor without significant calories or nutrients, enhancing the overall taste of the pudding.
5. 1/2 cup fresh berries (such as blueberries or strawberries)
- Calories: 42
- Carbohydrates: 11 grams
- Protein: 0.5 grams
- Fat: 0.2 grams
- Sodium: 1 milligram
- Cholesterol: 0 milligrams
- Vitamins: Rich in vitamin C
- Minerals: Contains potassium and manganese
- Nutritional Benefit: Berries are packed with antioxidants, vitamins, and fiber, supporting immune function, promoting heart health, and improving overall well-being.
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