Make this blackberry blueberry chia pudding for a nutritious and delicious treat. Packed with omega-3 fatty acids, fiber, essential vitamins, and minerals, this pudding is a great choice for a heart-healthy breakfast or snack. Not only will it satisfy your cravings, but it will also keep you feeling full for longer.
If you are not interested in reading all the health benefits of chia pudding, you can jump to recipe.
Nutrients
Blackberries:
With a GI of 25, undoubtedly, blackberries have a low glycemic index. Furthermore, food’s GI score indicates how it may affect how your body responds to it. Also, blood sugar spikes are less likely to occur if the rating is 55 or lower.
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Blackberries are an excellent source of:
- Vitamin C
- Vitamin E
- Vitamin K
- Calcium
- Manganese
Blueberries
The benefits of blueberries are numerous, particularly, the regulation of blood pressure, blood sugar control, diabetes management, cancer prevention, and mental wellness.
Blueberries are packed with these vitamins and minerals
- Vitamins K
- Vitamin C
- vitamin B
- Vitamin E
- Manganese
- Copper
- Anthocyanins (Antioxidants)
- Quercetin
- Myricetin
Chia Seeds: Packed with healthy Omega-3 fatty acids
Omega-3 fatty acids have had a positive impact on cardiovascular health in both animal and human studies,. Also, by lowering cholesterol, regulating heart rhythms and blood pressure, preventing blood clots, and decreasing inflammation.
- Protein
- Fiber
- Calcium
- Magnesium
- Iron
- Phosphorous
- Zinc
- Thiamine (Vitamin B1)
- Niacin (Vitamin B3)
Raw Coconut Milk
Coconut milk has half the amount of carbohydrates that milk does, which may be beneficial if you’re following a low-carbohydrate diet. Whole milk has a high sugar level of 12g, but raw coconut milk has none. Although, it should be noted, that flavored coconut milk frequently contains extra sugar. Therefore, verify the label that it has no added sugar.
- Protein
- Calcium
- Potassium
- Magnesium
Recipe:
- 1/2 cup blackberries
- 1/2 cup blueberries
- 1/4 cup chia seeds
- 1 cup coconut milk
- 1 tablespoon unsweetened shredded coconut
- 1 tablespoon maple syrup – for extra sweetness (optional)
- Pudding cups (optional) (Affiliate Link)
Directions:
First, place chia seeds, coconut milk, and shredded coconut in a small or medium mason jar. Secondly, cover with a tight lid and shake to combine well. Thirdly, store in the fridge overnight. Finally, add berries and enjoy!
