Dairy Free Vanilla Chia Pudding
Dairy Free Vanilla Chia Pudding - Healthy pudding without oat milk. Photo: Iris Lange-Fricke
Healthy, because
Even smarter
Nutritional values
The small power packs chia seeds score points with a lot of cell-protecting vitamin E and bone-strengthening calcium. The omega-3 fatty acids in particular have an anti-inflammatory and antioxidant effect. The basic recipe of chia pudding also provides plenty of dietary fibres which are satiating for a long time and regulate the blood sugar level.
The chia pudding is ideal for breakfast and tastes great with fresh fruit and oatmeal. In combination with chocolate, berries and nuts, it can be an amazing dessert to round off a menu.
(Percentage of daily recommendation)
| Calorie | 70 cal. | (3 %) | ||
| Protein | 5 g | (5 %) | ||
| Fat | 3 g | (3 %) | ||
| Carbohydrates | 5 g | (3 %) | ||
| Sugar added | 3 g | (12 %) | ||
| Roughage | 2.8 g | (9 %) |
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 3.6 mg | (30 %) | ||
| Vitamin K | 3.2 μg | (5 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0 mg | (0 %) | ||
| Niacin | 1.5 mg | (13 %) | ||
| Vitamin B₆ | 0.1 mg | (7 %) | ||
| Folate | 41 μg | (14 %) | ||
| Pantothenic acid | 0 mg | (0 %) | ||
| Biotin | 2.9 μg | (6 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 0 mg | (0 %) | ||
| Potassium | 229 mg | (6 %) | ||
| Calcium | 31 mg | (3 %) | ||
| Magnesium | 45 mg | (15 %) | ||
| Iron | 1.1 mg | (7 %) | ||
| Iodine | 2 μg | (1 %) | ||
| Zinc | 0.5 mg | (6 %) | ||
| Saturated fatty acids | 0.4 g | |||
| Uric acid | 0 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 4 g |
Ingredients
- Ingredients
- ½ Vanilla bean (or 1/2 tsp vanilla extract)
- 14 ozs Oat Milk
- 3 Tbsps Chia seeds
- 1 Tbsp Rice syrup
Kitchen utensils
Preparation steps
Halve the vanilla pod lengthwise and scrape out the vanilla pulp with a knife. Mix oat drink, chia seeds, vanilla pulp and rice syrup and let it swell for about 20 minutes.
Divide the chia pudding into 4 glasses, cover and put in the refrigerator for 12 hours, preferably overnight. Serve the next day with fruit, granola, coconut flakes, or nuts.
