Looking for a nutritious breakfast, healthy afternoon snack or dessert?

This 3 ingredient Chia Pudding is made with only 3 ingredients: dairy-free milk (I use unsweetened coconut milk or almond milk), chia seeds & vanilla essence. It's loaded with protein, fibre and EFAs (essential fatty acids). Add a sweet topping of your choice, such as pineapple, blueberries, kiwifruit, grated dark chocolate, raspberries....

Why are chia seeds so good for me? 💛 High in fibre – supports blood sugar regulation, cholesterol levels and gastrointestinal (gut) health 💛 High in protein – protein is an important building block of bones, muscles, cartilage, skin, and blood. 💛 Great source of Omega-3 and Omega-6 essential fatty acids (EFAs), rich in antioxidants, healthy fats – also help keep you feeling satiated.

💛 Chia seeds contain calcium and other essential micronutrients including magnesium, manganese and phosphorus* 💛 Low calories!

*Manganese is an essential element involved in formation of bone. It is also involved in the metabolism of amino acids, carbohydrate and cholesterol.

Did you know: 2 tablespoons of chia seeds is only 130 calories and contains 11g fibre, 4g protein, 9g fat.

Ingredients (serves 2) 1/3 cup chia seeds 1 cups of your choice of milk (I use unsweetened coconut milk or almond milk) 2-3 drops of pure vanilla essence. Topping of your choice , such as pineapple, blueberries, raspberries, banana, dark chocolate, granola, shredded coconut etc.

Method 1. Add the chia seeds, milk (of your choice, such as coconut milk or almond milk) and vanilla essence to a large mason jar, firmly screw the lid on, shake well until everything is combined. 2. Split the mixture between the 2 jars. Leave to thicken in the fridge for 3-4 hours. Check consistency and add a little more milk to loosen if the consistency is too thick. 3. Add fresh fruit or topping of your choice. Enjoy! Notes Chia seeds will expand by about 12 times their original size when soaked in liquid. The mixture will thickened up well, so depending on consistency, you may want to add a little extra milk before adding the topping. For a sweeter option, add honey or maple syrup. Will keep for up to 5 days in the fridge.

References

Ministry of Health. (2017). Nutrient and reference values for Australia and New Zealand. Photo credit @mysweetmess