Chia Pudding with Blueberries and Bananas
Chia pudding with blueberries and bananas - Concentrated power in one meal.
Healthy, because
Even smarter
Nutritional values
This breakfast can be super prepared and is ideal when you need to go fast in the morning. The refined combo brings a great package of cell-protecting antioxidants and valuable fiber.
As for the topping, you can vary this healthy breakfast every day: For example, it becomes exotic with mango and coconut flakes, wintry with kiwi and oranges. There are no limits to your imagination here.
(Percentage of daily recommendation)
| Calorie | 128 cal. | (6 %) | ||
| Protein | 3 g | (3 %) | ||
| Fat | 4 g | (3 %) | ||
| Carbohydrates | 17 g | (11 %) | ||
| Sugar added | 4 g | (16 %) | ||
| Roughage | 6.6 g | (22 %) |
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 0.8 μg | (4 %) | ||
| Vitamin E | 3.1 mg | (26 %) | ||
| Vitamin K | 10.8 μg | (18 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 0.7 mg | (6 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 15.8 μg | (5 %) | ||
| Pantothenic acid | 0.2 mg | (3 %) | ||
| Biotin | 2.5 μg | (6 %) | ||
| Vitamin B₁₂ | 0.4 μg | (13 %) | ||
| Vitamin C | 18 mg | (19 %) | ||
| Potassium | 225 mg | (6 %) | ||
| Calcium | 179 mg | (18 %) | ||
| Magnesium | 38 mg | (13 %) | ||
| Iron | 1.2 mg | (8 %) | ||
| Iodine | 1.5 μg | (1 %) | ||
| Zinc | 0.7 mg | (9 %) | ||
| Saturated fatty acids | 0.4 g | |||
| Uric acid | 35.1 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 15 g |
Ingredients
- Ingredients
- ½ Vanilla bean
- 14 ozs Oat Milk
- 1 oz Chia seeds (4 TBSP.)
- 1 pinch ground Cardamom
- 10 ozs Blueberries
- 1 Banana
- 1 Tbsp Maple syrup
Preparation steps
Cut vanilla bean in half lengthwise and scrape out vanilla pulp with a knife. Mix oat drink, chia seeds, vanilla pulp and cardamom and let swell for about 20 minutes.
Divide chia pudding into 4 glasses and cover and refrigerate for 12 hours, preferably overnight.
Then wash blueberries and drain. Peel banana and cut into slices. Mix both with maple syrup and spread on the chia puddings.
