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Raspberry Yogurt with Chia Seeds

4.833335
Average: 4.8 (6 votes)
(6 votes)
Raspberry Yogurt with Chia Seeds
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Health Score:
8,3 / 10
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 12 h. 20 min.
Ready in
Calories:
290
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie290 kcal(14 %)
Protein13.22 g(13 %)
Fat9.87 g(9 %)
Carbohydrates39.23 g(26 %)
Sugar added6.05 g(24 %)
Roughage9.97 g(33 %)
Vitamin A183.44 mg(22,930 %)
Vitamin D2.52 μg(13 %)
Vitamin E0.73 mg(6 %)
Vitamin B₁0.12 mg(12 %)
Vitamin B₂0.33 mg(30 %)
Niacin1.39 mg(12 %)
Vitamin B₆0.09 mg(6 %)
Folate23.19 μg(8 %)
Pantothenic acid0.66 mg(11 %)
Biotin3.38 μg(8 %)
Vitamin B₁₂0.46 μg(15 %)
Vitamin C19.67 mg(21 %)
Potassium642.44 mg(16 %)
Calcium404.79 mg(40 %)
Magnesium39.2 mg(13 %)
Iron0.98 mg(7 %)
Iodine23.72 μg(12 %)
Zinc0.96 mg(12 %)
Saturated fatty acids2.53 g
Cholesterol13.25 mg
Author of this recipe:

Ingredients

for
4
Ingredients
4 tablespoons
13 ounces
Milk (or soy milk)
10 ounces
14 ounces
2 teaspoons
1 tablespoon
Quinoa flake
1 tablespoon
crushed Flaxseed
1 ounce
2 tablespoons

Preparation steps

1.

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.