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Jump to recipeWelcome to the third recipe in the Chia Pudding 3 ways series!
Easy Chia Pudding 3 Ways: Banana Berry Parfait
Notes
This recipe serves 2 – for convenience you may wish to make in 2 separate jars.
If you wanted to lower the calorie count for use in the Fast800 or 5:2 then split the recipe into 3 serves.
You can substitute the stevia for an alternative sweetener if you prefer.
The nutrition information is an estimate and may vary depend on the exact ingredients you use.
Ingredients
- 1 cup coconut milk
- 3 Tbsp chia seeds
- 1 tsp Stevia
- 1 tsp vanilla extract
- ½ tsp cinnamon
- ½ cup blueberries
- ½ banana, sliced
Instructions
- In a mixing bowl, mix coconut milk, vanilla extract and stevia together until well combined. Add chia seeds to a jar and pour over coconut milk and whisk well. Put in the refrigerator to set (minimum 2 hours). In a separate jar layer chia pudding, blueberries and banana. Top with shredded coconut. Enjoy.
Nutrition Facts
Easy Chia Pudding 3 Ways: Banana Berry Parfait
Serves: 2
| Amount Per Serving: | ||
|---|---|---|
| Calories | 382.11 kcal | |
| % Daily Value* | ||
| Total Fat 31.58 g | 48.6% | |
| Saturated Fat 23.54 g | 117.7% | |
| Trans Fat 0.03 g | ||
| Cholesterol | 0 | |
| Sodium 19.47 mg | 0.8% | |
| Total Carbohydrate 26.23 g | 8.7% | |
| Dietary Fiber 8.61 g | 34.4% | |
| Sugars 7.7 g | ||
| Protein 6.06 g | ||
| Vitamin A | Vitamin C | |
| Calcium | Iron | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Come At Me MTHFR
Chia Seeds
They are an excellent source of omega-3 fatty acids, rich in antioxidants, and they provide fiber, iron, and calcium and are a good source of protein.
Omega-3 fatty acids help raise HDL cholesterol, the “good” cholesterol that protects against heart attack and stroke. All good things when you have MTHFR variations.
Combine that with the other ingredients in these chia pudding recipes and they are great way to help support MTHFR gene variations through your diet.
I have 3 super simple chia pudding recipe variations you can make in just a few minutes. The recipe plugin I use can only be place once on each page so you’ll find the links to the other variations on different pages. You’ll see them all in the video!
Scroll down below the recipe to find out why blueberries, coconut and cinnamon are good for you and how they can help support MTHFR variations.
Banana Berry Chia Pudding Parfait
Recipe Variations:
Cinnamon and Blueberry Chia Pudding
Benefits of Bananas
Bananas are an excellent source of B6, are also a good source of vitamin C, an are a good source of Manganese and Potassium. They are also a great source of fiber and give you energy.
Benefits of Blueberries
Blueberries truly are one of the superfoods of nature. High in Vitamin C, Vitamin K and Manganese. They are bursting with antioxidants (perfect for MTHFR and oxidative stress).
They also help prevent the oxidation of LDL cholesterol, can assist in lowering blood pressure, and help prevent heart disease.
They may also assist with memory and cognitive function, have anti-diabetes effect, help with urinary health and reduce muscle damage after strenuous exercise.
What more could you ask from a humble little fruit?
Benefits of Cinnamon
In addition to being delicious cinnamon is loaded with antioxidants and is an anti-inflammatory.
It helps protect against heart disease, improve insulin sensitivity, and lower blood sugar levels.
It also can help fight fungal and bacterial infections, protect against cancer and neurodegenerative diseases.
Benefits of Coconut Milk
Coconut milk is made from a mix of coconut flesh and water. It’s high in calories but it’s also high in MCT’s or medium chain triglycerides. It’s also high in fibre, vitamin C, folate, iron, magnesium, potassium, copper, manganese and selenium.
There is also evidence that coconut milk may help in weight loss (due to the MCT’s) which can help reduce hunger and decrease overall calorie intake. It’s also suggested that it can help reduce inflammation and fight infections due to the Lauric acid.
References
https://www.healthline.com/nutrition/10-proven-benefits-of-blueberries
https://www.healthline.com/nutrition/10-proven-benefits-of-cinnamon#section10
https://www.healthline.com/nutrition/coconut-milk#uses
