Raspberry Yogurt with Chia Seeds
Healthy, because
Even smarter
Nutritional values
Chia and flax seeds are small power packs that score points with plenty of vitamins, minerals and fibre. Raspberries protect the body's cells from damage by free radicals thanks to the antioxidants they contain in abundance.
If fresh raspberries are not available at the moment, the fruit puree can also be made with defrosted frozen fruit. It becomes more exotic if you puree the pulp of a fully ripe mango instead of raspberries.
(Percentage of daily recommendation)
| Calorie | 290 kcal | (14 %) | ||
| Protein | 13.22 g | (13 %) | ||
| Fat | 9.87 g | (9 %) | ||
| Carbohydrates | 39.23 g | (26 %) | ||
| Sugar added | 6.05 g | (24 %) | ||
| Roughage | 9.97 g | (33 %) |
| Vitamin A | 183.44 mg | (22,930 %) | ||
| Vitamin D | 2.52 μg | (13 %) | ||
| Vitamin E | 0.73 mg | (6 %) | ||
| Vitamin B₁ | 0.12 mg | (12 %) | ||
| Vitamin B₂ | 0.33 mg | (30 %) | ||
| Niacin | 1.39 mg | (12 %) | ||
| Vitamin B₆ | 0.09 mg | (6 %) | ||
| Folate | 23.19 μg | (8 %) | ||
| Pantothenic acid | 0.66 mg | (11 %) | ||
| Biotin | 3.38 μg | (8 %) | ||
| Vitamin B₁₂ | 0.46 μg | (15 %) | ||
| Vitamin C | 19.67 mg | (21 %) | ||
| Potassium | 642.44 mg | (16 %) | ||
| Calcium | 404.79 mg | (40 %) | ||
| Magnesium | 39.2 mg | (13 %) | ||
| Iron | 0.98 mg | (7 %) | ||
| Iodine | 23.72 μg | (12 %) | ||
| Zinc | 0.96 mg | (12 %) | ||
| Saturated fatty acids | 2.53 g | |||
| Cholesterol | 13.25 mg |
Ingredients
- Ingredients
- 4 Tbsps Chia seeds
- 13 ozs milk (or soy milk)
- 10 ozs Raspberries
- 14 ozs Yogurt (0.1% fat)
- 2 tsps Walnut
- 1 Tbsp Quinoa flake
- 1 Tbsp crushed flaxseed
- 1 oz raisins
- 2 Tbsps Maple syrup
Preparation steps
Mix the chia seeds into the milk, cover, and chill overnight in the refrigerator. Rinse and dry the raspberries. Mash with a fork and stir into the milk mixture. Divide the raspberry mixture into 4 glasses and top with the yogurt. Finely chop the walnuts and mix with the quinoa flakes, flax seeds, raisins, and maple syrup. Top each glass with 1 tablespoon of the walnut mixture, and serve.
