Berry and Chia Pudding
(0 votes)
(0 votes)
Health Score:
83 / 100
Difficulty:
easy
Difficulty
Preparation:
5 min.
Preparation
ready in 25 min.
Ready in
Calories:
303
calories
Calories
Healthy, because
Even smarter
Nutritional values
Berries are full of vitamins, minerals, and antioxidants, chia seeds contain plenty of nutrients and Omega-3s, which are essential for heart and brain health, and yogurt provides calcium and healthy fats.
You can use greek yogurt for added protein.
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 303 cal. | (14 %) | ||
| Protein | 13 g | (13 %) | ||
| Fat | 7 g | (6 %) | ||
| Carbohydrates | 46 g | (31 %) | ||
| Sugar added | 6 g | (24 %) | ||
| Roughage | 10.7 g | (36 %) |
more nutritional values
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 5.8 mg | (48 %) | ||
| Vitamin K | 24.5 μg | (41 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 4.4 mg | (37 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 103 μg | (34 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 11.7 μg | (26 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 15 mg | (16 %) | ||
| Potassium | 610 mg | (15 %) | ||
| Calcium | 68 mg | (7 %) | ||
| Magnesium | 117 mg | (39 %) | ||
| Iron | 3.6 mg | (24 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 1.9 mg | (24 %) | ||
| Saturated fatty acids | 0.9 g | |||
| Uric acid | 69 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 16 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 2 Tbsps Chia seeds
- 2 cups Raspberries
- 1 Tbsp lemon juice
- 2 Tbsps light Agave syrup
- 1 cup Soy yogurt
- 1 cup Soy yogurt
- 1 cup fruit and nut Muesli
Preparation steps
1.
Soak the chia seeds in a bowl of water for 15 minutes.
2.
Meanwhile, cook together the raspberries, lemon juice, agave nectar, and a couple of tablespoons of water in a saucepan set over a medium heat.
3.
Once the raspberries are soft and juice, puree in a food processor and pass through a fine sieve into a bowl. Drain the chia seeds when ready and stir into the raspberry puree.
4.
Divide the puree between four serving pots. Combine the two yoghurts and spoon into the pots on top of the puree.
5.
Top with muesli when ready to serve.
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