Chia Poppy Yogurt with Figs
Chia poppy yogurt with figs - Cleverly layered for maximum flavor!
Healthy, because
Even smarter
Nutritional values
If you have a sluggish bowel, you should reach more often for fiber-rich Chia seeds more often. They get the digestion going and also provide a lot of calcium for healthy bones and teeth. This is where xylitol, also known as birch sugar, comes in. The sweetener has 40 percent fewer calories than conventional table sugar.
The chia poppy seed pudding with fruit and yogurt can also be prepared well vegan: Instead of cow's milk, simply use a plant-based alternative and replace the cow's milk yogurt with plant-based soy, coconut or almond yogurt.
(Percentage of daily recommendation)
| Calorie | 308 cal. | (15 %) | ||
| Protein | 8 g | (8 %) | ||
| Fat | 19 g | (16 %) | ||
| Carbohydrates | 29 g | (19 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.1 g | (20 %) |
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1.7 mg | (14 %) | ||
| Vitamin K | 0 μg | (0 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 1.7 mg | (14 %) | ||
| Vitamin B₆ | 0.1 mg | (7 %) | ||
| Folate | 33 μg | (11 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 6.4 μg | (14 %) | ||
| Vitamin B₁₂ | 0.3 μg | (10 %) | ||
| Vitamin C | 10 mg | (11 %) | ||
| Potassium | 440 mg | (11 %) | ||
| Calcium | 235 mg | (24 %) | ||
| Magnesium | 77 mg | (26 %) | ||
| Iron | 1.8 mg | (12 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 1.3 mg | (16 %) | ||
| Saturated fatty acids | 12.5 g | |||
| Uric acid | 26 mg | |||
| Cholesterol | 5 mg | |||
| Complete sugar | 13 g |
Ingredients
- Ingredients
- 7 ozs milk (low fat)
- 7 ozs Coconut milk
- 5 Tbsps Chia seeds
- 2 Tbsps Birch sugar (xylitol or stevia)
- 4 tsps ground Poppy seeds (Blue poppy)
- 7 ozs frozen Blackberry
- 4 fresh Figs
- 3 ½ ozs Yogurt (low-fat)
- ½ oz Almond slivers (2 TBSP.)
Preparation steps
Boil milk with coconut milk in a small saucepan and add chia seeds while stirring. Sweeten slightly with half of the xylitol. Then stir in poppy seeds. Pull the mixture aside, let cool and refrigerate for about 2 hours.
Meanwhile, defrost blackberries, setting some aside. Place blackberries in a saucepan with remaining xylitol, bring to a boil with 3 tablespoons water and simmer for 5-6 minutes until thickened and berries break down. Remove from heat and let cool.
Remove the chia pudding from the refrigerator and stir thoroughly. Wash the figs and cut into slices. Layer pudding alternately with figs and blackberry compote in 4 glasses and top with yogurt. Serve garnished with slivered almonds and remaining blackberries.
