Coconut chia pudding
This is the second chia pudding to make it onto my website…I’m sharing it because I’ve been working with increasing numbers of people for whom a banana (a high glycemic fruit), which I used in my other chia pudding recipe, was causing a blood sugar spike.
This recipe, adapted from Angela Liddon's "Oh she glows everyday" cookbook, is super easy, and features berries (lower glycemic fruits) which shouldn’t spike blood sugar.
*This could be used as a tasty dessert option (after a full meal, and before a walk!) OR as an easy breakfast option Note, if it's going to be for breakfast I recommend making it in bigger jar so you can have room to add nuts & seeds (e.g., almonds/walnuts/pecans & hempseeds/flaxseeds) as well as some collagen to increase the protein content.
Ingredients for chia pudding:
- 1 x 14 oz can of coconut milk - choose full fat for extra creaminess
- ¼ cup chia seeds (whole)
- 1 T of maple syrup/date syrup (or to taste)
Note, you also try replacing this with few drops of monk fruit or liquid allulose instead. FYI - I'm NOT endorsing liquid allulose but want you to know it may be an option.
- 1 tsp vanilla extract
- Pinch of salt
Ingredients for the parfaits:
- Mixed berries, previously frozen & allowed to thaw so you get the ‘juice/liquid’ from the berries once they’ve defrosted
- Low-no sugar granola (optional)
- Large flake coconut chips (optional)
- The secret to making an appetizing looking chia pudding is to make the chia pudding first and then assemble the parfaits afterwards.
- In a bowl or large Mason jar whisk the coconut milk, chia seeds, maple/date syrup (or whichever alternative you’ve decided on), vanilla extract & salt until well combined.
Note, I like to do this very quickly in my Vitamix…any good blender will do, but know you’ll only need to blend it for ~10 seconds because you want the chia seeds to remain intact.
- Put the lid on the Mason jar or cover the bowl with a plate and refrigerate for at least 3-4 hours or overnight.
- Get 3-4 mini glasses (these are my favorites because they remind me of Spain!) and fill the base of each glass with a spoon or two of the defrosted mixed berries, then spoon in some of the chia pudding, then add another layer of berries, and keep going until you fill the glass.
- Sprinkle granola or coconut chips on top for extra appeal!