RASPBERRY CHIA PUDDING

If you are looking for a new recipe that is delicious, nutritious and filling, Raspberry Chia pudding is all of these. It can easily be prepared in your blender, food processor or bullet, poured into a decorative small mason jar or even your fancy china, refrigerated and ready to serve in 3-4 hours.

Raspberry Chia Pudding

When you have been shopping at the grocery store recently, you have most likely noticed that many food companies have added chia seeds to puddings, yogurts, smoothies and cereals. Why are they so popular as of late? Chia seeds are members of the mint family and grown mainly in Mexico and the United States Southwest. They are an excellent source of heart healthy omega 3 fatty acids, protein, fiber as well as calcium, phosphorus and manganese content. Two tablespoons contain 138 calories, 10 grams of fiber, 9 grams of fat, 5 grams of protein, 17% of your daily value (DV) of calcium, 12 % of your DV of iron and 23 % of your DV for magnesium. Ideally, you add chia seeds to liquid foods and as they soak up the liquid, they begin to thicken or gel these foods. As they do this, the soluble fiber in the seeds go to work to slow your digestive process and may keep you feeling full or satisfied much longer.  Chia seeds are not necessarily low in calories so just using a small amount initially such as 1-2 tsp as an addition to your smoothie for example, is ideal if you are limiting your calorie intake. Chia seeds do not cause weight loss but may keep you feeling full for a longer period of time. Chia seeds can easily be added to smoothies and make delicious puddings and can be added to pancake and cooked cereals such as oatmeal. Refer to a recipe book or online recipes for  further recipes.

 

RASPBERRY CHIA PUDDING
Author: 
Recipe type: pudding
Prep time: 
Total time: 
Serves: 2 servings
 
Serve as a dessert, healthy snack or on the go breakfast in the morning.
Ingredients
  • 1 cup frozen raspberries
  • 1 cup nonfat Greek plain or vanilla flavored yogurt (may substitute nondairy yogurt)
  • 2 tsp (or packets) of Stevia
  • 2 TB chia seeds
  • ¼ cup 1% milk or nondairy milk such as almond or cashew milk
  • ½ tsp pure almond extract
Instructions
  1. Combine all ingredients in your blender, food processor or bullet. Add the frozen fruit and chia seeds last for better blending. Blend or process until mixture is smooth and berries are completely processed. Pour into small mason jars (6-8 oz each) or serving dishes .Stir mixture together with a small spoon. Add the cover to mason jars or saran wrap to serving dishes. Refrigerate at least 3-4 hours or overnight to allow the pudding to thicken. Serve cold. Add whipped topping if desired and garnish with fresh raspberries.
Notes
The recipe has been calculated using the plain nonfat unsweetened Greek yogurt. Information in this food blog is not intended to provide medical advice. Please contact your health care provider for individual medical and nutritional advice and information.
Nutrition Information
Serving size: ½ recipe Calories: 170 Fat: 5 grams Saturated fat: 0 grams Trans fat: 0 grams Carbohydrates: 17 grams Sodium: 74 mg Fiber: 8 grams Protein: 5 grams Cholesterol: 6 mg

 

Raspberries are one of my favorite fruits and we grow these in our garden in the summer. Raspberries are not only delicious but are also an excellent source of fiber and vitamin C. The combination of raspberries, chia seeds and smooth and creamy greek yogurt is sure to satisfy. Raspberry Chia Pudding can be served as a delicious dessert, filling and tasty between meal snack or as a quick and nutritious breakfast  in the morning. If you plan to eat this for breakfast, whip up the recipe in your blender in the evening, pour into your serving dish, refrigerate overnight and enjoy in the morning.