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Gut-Lovin' Raspberry Chia Pot

Raspberry Chia Pots - 28 By Sam Wood (via IQS)
Chia seeds are a high-quality plant-based protein known to be gentle on the stomach. Once chia seeds have been soaked in liquid, they expand and develop a bit of a slimy pudding-like texture which acts as a barrier for the gut, so it's a good choice for anyone with a sensitive tummy.
Prep Time: 10 mins
Cook Time: 0 mins
Refrigeration Time: 3 hrs
Total Time: 3 hrs 10 mins
Serves: 3
Course: Dessert
Cuisine: Vegetarian
Dietary Requirements: Vegetarian
Author: I Quit Sugar Blog (Guest Contributor: Meg Yonson)

Equipment

  • 3 small glass jars

Ingredients

  • 1/3 cup raspberries fresh or frozen
  • 3/4 cups chia seeds
  • 2 1/4 cups full-fat milk
  • 1/2 lemon juiced
  • 1 green apple small, grated
  • 1 teaspoon ground cinnamon
  • 1/2 teaspoon vanilla extract

To serve

  • 1 tablespoon natural yoghurt full fat
  • 2 tablespoons almonds roughly chopped
  • .5 kiwifruit

Instructions

  • Directions
  • Gently mash berries until they form a puree.
  • Mix together berries and remaining ingredients (except for the yoghurt and almond) in a bowl or glass jar.
  • Slive the kiwifruit thinly and place around the bottom inside of the glass jars, as a little decorative flourish, and now it's ready for the chia pudding.
  • Carefully divide chia pudding into 3 separate jars (try not to disturb the kiwifruit) and store in the fridge ready for breakfast.
  • Refrigerate for at least 3 hours or overnight (but give it a gentle stir 20 minutes after refrigerating to ensure it sets evenly and the apple doesn't sink to the bottom).
  • When the pudding is ready to eat, add 1 tablespoon of natural yoghurt and 2 tablespoons of chopped almonds on the top of each jar.
  • Enjoy!

Notes

For a dairy-free option: Use almond or coconut milk in place of full-fat milk and replace yoghurt with coconut or almond yoghurt.
Nutrition Facts
Gut-Lovin' Raspberry Chia Pot
Amount Per Serving
Calories 417 Calories from Fat 207
% Daily Value*
Fat 23g35%
Saturated Fat 5g31%
Cholesterol 19mg6%
Sodium 90mg4%
Potassium 619mg18%
Carbohydrates 43g14%
Fiber 19g79%
Sugar 19g21%
Protein 15g30%
Vitamin A 352IU7%
Vitamin B3 4mg20%
Vitamin C 31mg38%
Vitamin K 9µg9%
Calcium 521mg52%
Iron 4mg22%
* Percent Daily Values are based on a 2000 calorie diet.

NB: All main course recipes use quantities from the ‘Female Healthy Weight Maintenance’ Stream of the 28 By Sam Wood program. So if you're a male, feel free to bulk it up.