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Jump to recipeAh the humble chia seed.
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.
Chia Pudding with Cinnamon and Blueberries
Chia Pudding with Cinnamon and Blueberries
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
- 1 tbsp shredded coconut
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). Top with cinnamon, blueberries and coconut. Enjoy.
Nutrition Facts
Chia Pudding with Cinnamon and Blueberries
Serves: 2
| Amount Per Serving: | ||
|---|---|---|
| Calories | 356.36 kcal | |
| % Daily Value* | ||
| Total Fat 31.48 g | 48.4% | |
| Saturated Fat 23.51 g | 117.6% | |
| Trans Fat 0.03 g | ||
| Cholesterol | 0 | |
| Sodium 19.18 mg | 0.8% | |
| Total Carbohydrate 19.62 g | 6.5% | |
| Dietary Fiber 7.86 g | 31.4% | |
| Sugars 4.16 g | ||
| Protein 5.74 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
Recipe Variations:
Banana Berry Parfait Chia Pudding
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
Chia pudding is the best! Love the idea of adding Blueberry and Cinnamon. I add the same to my rolled oats. Thanks so much for this recipe 😉