BLUEBERRY CHIA PUDDING (vegan, paleo, low fodmap)

3 things to know about this chia pudding

• You can make a bigger batch and keep it in the refrigerator for up to 5 days.

• Chia pudding is a great on-the-go breakfast or snack. Always have some at home in the pantry and throw a bag of chia seeds into your luggage when traveling.

• Adding blueberries is a way to get some completely natural sweetness with the added nutritional benefits of a superfood!

Superfoods in this chia pudding:

Chia seeds, of course!

• These seeds are little nutritional powerhouses (powerhomes?) that expand into a gel like substance when soaked in liquid. Current research results indicate a high nutritive value for chia seeds and confirm their extensive health-promoting properties. They are a healthy source of fiber, fat, and protein. 1 ounce of chia seeds (about 2 tbsp) has 10 grams of fiber! This high fiber food is great for aiding digestion, blood sugar regulation, and energy. Chia seeds are a good source of magnesium, phosphorus, calcium, iron, niacin and thiamin.

Blueberries

• …are pretty awesome. Studies show that blueberries are full of benefits and that they may even help to prevent cancer, boost memory, and increase heart health.

  Nutrients and Benefits:
  • Vitamin C
  • Vitamin K
  • Manganese
  • Fiber
  • Improve digestion
  • Boost immunity
  • Reduce inflammation
  • Promote heart health
  • ANTHOCYANINS: Anthocyanins are a powerful antioxidant and are what give blueberry the blue color! They possess anti-cancer, anti-inflammatory, antimicrobial, anti-diabetic, and anti-obesity effects, as well as the prevention of cardiovascular diseases. COOL! Sign me up.

Ingredients (makes 1 serving)

• 1 cup plant-based milk

• ¼ cup blueberries

• ¼ cup chia seeds

• 1 tsp vanilla extract

• (1 tbsp maple syrup optional)

Instructions

1. Place blueberries and dairy-free milk in a blender and blend until smooth.

2. Pour mixture into a jar and add remaining ingredients.

3. Stir or cover jar with lid and shake to combine.

4. Place in refrigerator and after 20-30 minutes stir to combine again.

5. Continue to refrigerate overnight, or for at least 1-2 hours.

Optional toppings:

• Chopped nuts (pecans, walnuts)

• Fruit

• Seeds (sprouted pumpkin, sunflower, hemp hearts)

• Unsweetened shredded coconut

• Nut/seed butter

Eat + enjoy! ❤︎ Emily

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