Berry chia pudding with yogurt
Thanks to their fiber, chia seeds make you feel full for a long time and have a positive effect on insulin and blood sugar levels. Thanks to the omega-3 fatty acids, they can also lower cholesterol and strengthen the immune system. The curd provides well-satiating and muscle-building protein, as well as the minerals magnesium and calcium.
Out of season for fresh berries, you can easily prepare the healthy and delicious breakfast with thawed frozen berries. Before buying, however, take a look at the list of ingredients, because sugar is often added.
(Percentage of daily recommendation)
| Calorie | 178 cal. | (8 %) | ||
| Protein | 15 g | (15 %) | ||
| Fat | 7 g | (6 %) | ||
| Carbohydrates | 12 g | (8 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 3.4 g | (11 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 0.4 mg | (3 %) | ||
| Vitamin K | 8.7 μg | (15 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 3.9 mg | (33 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 65 μg | (22 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 11.6 μg | (26 %) | ||
| Vitamin B₁₂ | 0.9 μg | (30 %) | ||
| Vitamin C | 67 mg | (71 %) | ||
| Potassium | 354 mg | (9 %) | ||
| Calcium | 145 mg | (15 %) | ||
| Magnesium | 35 mg | (12 %) | ||
| Iron | 1.4 mg | (9 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 0.8 mg | (10 %) | ||
| Saturated fatty acids | 3.4 g | |||
| Uric acid | 27 mg | |||
| Cholesterol | 16 mg | |||
| Complete sugar | 13 g |
Ingredients
- Ingredients
- 14 ozs Strawberries
- 14 ozs Greek yogurt
- 2 tsps Chia seeds
- 1 Tbsp honey
- 3 ozs red Currants
- 4 Tbsps plain Yogurt
Preparation steps
Clean and wash strawberries. Puree about 6 ounce of them and mix with cottage cheese, chia seeds, and honey. Leave to swell in the refrigerator for about 2 hours. After that stir.
Meanwhile, slice remaining strawberries, set some aside. Wash currants and pluck from the panicles.
Line 4 glass bowls with strawberry slices and fill with pudding. Drizzle with yogurt and garnish with strawberry slices and currants set aside.