Chia Pudding with Flaxseed Oil
Chia pudding with flaxseed oil - A classic healthy breakfast.
Healthy, because
Even smarter
Nutritional values
Chia seeds contain many omega-3 fatty acids, as well as calcium, iron, antioxidants and proteins. Flax oil and walnuts also score with many healthy polyunsaturated fatty acids as well as protein and fiber.
If you don't like it so sweet and want to save more sugar on the side, omit the apricots. As a topping, you can also use other types of fruit instead of papaya.
(Percentage of daily recommendation)
| Calorie | 200 cal. | (10 %) | ||
| Protein | 5 g | (5 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 14 g | (9 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.7 g | (29 %) |
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 0.7 μg | (4 %) | ||
| Vitamin E | 3.7 mg | (31 %) | ||
| Vitamin K | 2 μg | (3 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 1.1 mg | (9 %) | ||
| Vitamin B₆ | 0.1 mg | (7 %) | ||
| Folate | 13 μg | (4 %) | ||
| Pantothenic acid | 0.3 mg | (5 %) | ||
| Biotin | 3.6 μg | (8 %) | ||
| Vitamin B₁₂ | 0.3 μg | (10 %) | ||
| Vitamin C | 63 mg | (66 %) | ||
| Potassium | 367 mg | (9 %) | ||
| Calcium | 228 mg | (23 %) | ||
| Magnesium | 94 mg | (31 %) | ||
| Iron | 2.1 mg | (14 %) | ||
| Iodine | 2 μg | (1 %) | ||
| Zinc | 1.2 mg | (15 %) | ||
| Saturated fatty acids | 1.1 g | |||
| Uric acid | 19 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 12 g |
Ingredients
- Ingredients
- 12 ozs unsweetened Almond milk
- 1 generous pinch Vanilla powder (or 1/2 tsp extract)
- 2 ¼ ozs Chia seeds
- 10 ozs small Papaya (1 small)
- 1 ½ ozs dried soft apricots
- 1 Tbsp lemon juice
- 1 Tbsp flaxseed oil
- 1 oz walnut kernels (1 heaped tbsp.)
Preparation steps
Mix almond drink, vanilla and chia seeds, let swell for about 20 minutes and stir again. Divide the chia pudding into 4 glasses and cover and refrigerate for 12 hours, preferably overnight.
The next day, core the papaya and cut the flesh into bite-sized pieces. Cut apricots into small cubes. Mix the fruit with lemon juice and flaxseed oil and leave to infuse for about 10 minutes.
Meanwhile, coarsely chop the walnuts. Pour the papaya-apricot mixture on top of the chia pudding in the glasses and sprinkle with the nuts.
