Ch-ch-ch-chia!

Need a break­fast makeover? These itty-bitty seeds may be just the thing to jump-start your day.

EatingWell - - NOSH | WAKE UP RIGHT -

Fruity Chia Pud­ding

AC­TIVE: 5 min TO­TAL: 8 hrs 5 min

TO MAKE AHEAD: Re­frig­er­ate pud­ding (Step 1) for up to 3 days.

Mixed with a fruity base and re­frig­er­ated, chia seeds ex­pand to form a thick, creamy tex­ture sim­i­lar to tapi­oca. Pud­ding for break­fast? We’re in.

13/4 cups blackberries, rasp­ber­ries and/or diced mango (fresh or frozen), di­vided

1 cup unsweet­ened al­mond milk or milk of choice

1/4 cup chia seeds

1 ta­ble­spoon pure maple syrup

3/4 tea­spoon vanilla ex­tract

1/2 cup whole-milk plain Greek yo­gurt

1/4 cup gra­nola

1. Puree 11/4 cups fruit and milk in a blender or food pro­ces­sor un­til smooth. Scrape into a medium bowl; mix in chia, syrup and vanilla. Cover and re­frig­er­ate for at least 8 hours and up to 3 days.

2. Di­vide the pud­ding be­tween 2 bowls, lay­er­ing each serv­ing with 1/4 cup of the re­main­ing fruit, 1/4 cup yo­gurt and 2 ta­ble­spoons gra­nola.

SERVES 2: about 11/3 cups each

CAL 343 / FAT 15G (SAT 3G) / CHOL 8MG / CARBS 39G / TO­TAL SUG­ARS 18G (ADDED 6G) / PRO­TEIN 14G / FIBER 14G / SODIUM 125MG / POTAS­SIUM 573MG.

Chia seeds are packed with fiber, a nu­tri­ent Amer­i­cans of­ten fall short on. Just 2 ta­ble­spoons pro­vides a whop­ping 9 grams of fiber.

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