Pump­kin chia break­fast pud­ding is nu­tri­tious, de­li­cious

The Hamilton Spectator - - FOOD - EL­IZ­A­BETH KARMEL

Ev­ery­one I know is look­ing for a quick break­fast loaded with healthy in­gre­di­ents and great taste.

A few years ago, when chia seeds be­came pop­u­lar, I started to ex­per­i­ment with them.

Chia seeds are tiny lit­tle pow­er­houses of fi­bre, pro­tein and Omega-3 fatty acids that be­come swollen and gelati­nous when you add them to liq­uid.

I make this pud­ding with hazel­nut milk and vanilla Greek yo­gurt, for a high-pro­tein dish. If you can’t find hazel­nut milk, use any unsweet­ened nut milk.

The ex­tra yo­gurt gives the pud­ding added body so it doesn’t taste wa­tery. It’s sweet­ened with maple syrup, the per­fect pair­ing for the pump­kin and spices.

Pump­kin Chia Break­fast Pud­ding MAKES 8 SERV­INGS

1 cup hazel­nut or other unsweet­ened nut milk 1 cup vanilla Greek yo­gurt ¼ cup maple syrup 1 cup chia seeds 8 ounces of pump­kin purée 1 ta­ble­spoon of pump­kin pie spice

Start to fin­ish: five min­utes Mix all in­gre­di­ents well. Re­frig­er­ate in a closed con­tainer overnight. Will keep in the re­frig­er­a­tor for a week.

Placed ½ cup of pud­ding in a bowl. Gar­nish as de­sired with a dol­lop of yo­gurt, a ta­ble­spoon of pump­kin seeds for crunch, a driz­zle of maple syrup and your favourite fruit for serv­ing.

Per serv­ing: 190 calo­ries (103 from fat); 11 grams fat (2 g sat­u­rated; 0 g trans fats); 3 mil­ligrams choles­terol; 119 mg sodium; 19 g car­bo­hy­drate; 13 g fi­bre; 5 g sugar; 9 g pro­tein.

RICHARD DREW, THE AS­SO­CI­ATED PRESS

Loaded with healthy in­gre­di­ents.

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