Viral recipes can be found all over social media and the latest graze is tiramisu chia pudding. So I gave it a go with some adaptations to make it even more beneficial. it is easy and quick to prepare and tastes delicious.
Why is it health promoting?
Chia seeds: They are an excellent source of omega-3-fatty acids which support brain function, reduce inflammation and promote heart health. They are also packed with fibre which supports digestion, regulates blood sugar balance an promotes satiety.
Cacao powder: Full of magnesium that's essential for energy production, muscle relaxation and stress management. Cacao also contains anti-oxidants that mop up free radicals.
High-protein yoghurt: Supports muscle repair, blood sugar control and satiety.
What to be mindful of:
This recipe contains coffee which is great for coffee lovers like me but some people are sensitive to caffeine. You could swap regular coffee for high-quality decaf.
The original recipes contains a lot of maple syrup which I don't think is needed. I've reduced it by half and together with the fibre and protein the dread blood sugar spike should be minimised.
Why not add cinnamon and vanilla extract instead to enhance the natural sweetness without compromising flavour?
Ingredients
1/2 cup chia seeds
1 1/2 cups unsweetened almond milk
1 tbsp pure pure maple syrup
12 teaspoon vanilla extract
2 shots espresso, divided
2 cups plain Greek yogurt, divided
Cocoa powder for dusting
Directions
In a medium sized bowl (mine was too big), combine the chia seeds, almond milk, maple syrup, vanilla extract, 1 shot of espresso and 1 cup of Greek yogurt. Give it a good stir to distribute the chia seeds evenly. Let it sit for 5 minutes, then stir again.
Then put the mixture in small or large glass dishes depending on what portion size you prefer and pop into fridge for at least one hour.
While the chia pudding is setting, make the coffee layer. Mix the other espresso shot with the remaining yoghurt - if needed add some sweetener but I don't think it's needed.
When chia pudding in fridge has set, add the coffee-yogurt layer and to finish sprinkle with cacao powder or shavings of dark chocolate.
Enjoy either as breakfast, or like me have it as a desert after lunch - just remember, if you are sensitive to caffeine don't eat it too late in the day.
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