Chia Pudding with Berries: Healthy Recipe for Heart & Diabetes

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.