Chia Pudding with Raspberries

Name: Chia Pudding with Raspberries
Prep time: 5 min
Total time: 5 min
Ingredients: 30 g Chia seeds; 250 ml Plant-based milk; ½ tsp Vanilla extract; 1 tbsp Maple syrup; 100 g Fresh raspberries

5 minVeganGluten-freeHigh fiberGut healthNo-cookMenstrual phaseFollicular phaseOvulationLuteal phaseDairy-freeVegetarian

Servings:

Ingredients

—Chia seeds — 30 g
—Plant-based milk — 250 mlchoose one labelled gluten-free
—Vanilla extract — ½ tsp
—Maple syrup — 1 tbsp
—Raspberries — 100 g

Method

01Mix the chia, milk, vanilla and syrup in a jar and whisk well.
02Leave for 10 minutes, then stir again to break up any lumps.
03Refrigerate for at least 4 hours or overnight.
04Stir before serving and top with fresh raspberries.

Why this works

Raspberries contain about 6.5 g of fibre per 100 g, one of the highest amounts among berries. Chia seeds form a gel as they swell, rich in soluble fibre.

Sources

The Impact of Dietary Fiber on Gut Microbiota in Host Health and Disease — Cell Host & Microbe, 2018

Nutrition (per serving)

288

kcal

7.8g

protein

14g

fat

35.5g

carbs

16.8g

fiber

Always check product labels for allergens.