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Jump to recipeWelcome to the second recipe in the Chia Pudding 3 ways series!
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.
Chia Pudding with Cacao and Berries
Easy Chia Pudding 3 Ways: Choc Berry
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 cup coconut milk
- 3 Tbsp chia seeds
- 1 Tbsp Cacao (raw cocoa or unsweetened cocoa powder)
- 1 tsp Stevia
- 1 tsp vanilla extract
- ½ tsp cinnamon
- ½ cup blueberries
- ½ cup strawberries
Instructions
- In a mixing bowl, mix coconut milk, vanilla extract, cacao 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 blueberries and strawberries. Enjoy.
Nutrition Facts
Easy Chia Pudding 3 Ways: Choc Berry
Serves: 2
| Amount Per Serving: | ||
|---|---|---|
| Calories | 357.15 kcal | |
| % Daily Value* | ||
| Total Fat 30.25 g | 46.5% | |
| Saturated Fat 22.21 g | 111.1% | |
| Trans Fat 0.03 g | ||
| Cholesterol | 0 | |
| Sodium 19.14 mg | 0.8% | |
| Total Carbohydrate 23.47 g | 7.8% | |
| Dietary Fiber 9.18 g | 36.7% | |
| Sugars 5.87 g | ||
| Protein 6.34 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:
Cinnamon and Blueberry Chia Pudding
Banana Berry Parfait Chia Pudding
Benefits of Strawberries
Apart from their delicious taste, strawberries offer an abundance of health and wellness benefits. As a great source of fiber, vitamin C, and antioxidants, strawberries can benefit your health in the several ways.
The support immune function. Just one serving of strawberries offers about 150 percent of the body’s daily vitamin C requirement. Vitamin C also acts as an antioxidant, neutralizing free radicals that damage healthy DNA.
Strawberries are an excellent source of potassium, which counters the effects of sodium in the body and reduces blood pressure.
The antioxidants in strawberries help detoxify the body and reduce inflammation, which helps with the symptoms of gout and arthritis
Special components found in strawberries called flavonoids have the power to fight cancer and oxidative stress.
Strawberries are relatively low on the glycemic index, meaning they don’t cause extreme spikes in blood sugar after consumption. The dietary fiber provided by strawberries also helps regulate glucose, too.
The abundance of antioxidants in strawberries also offers protection against stroke by preventing the formation of blood clots. In addition, the potassium in strawberries acts as a vasodilator that improves the flow of blood to the brain, reducing one’s risk of stroke.
Benefits of Cacao/Cocoa
Cacao is one of the richest sources of polyphenols. It’s especially abundant in flavanols, which have potent antioxidant and anti-inflammatory effects. They have been linked to numerous health benefits, including reduced inflammation, better blood flow, lower blood pressure and improved cholesterol and blood sugar levels (1).
Flavanol-rich cocoa improves the level of nitric oxide in your blood, which relaxes and dilates your arteries and blood vessels and improves blood flow (2, 3).
Cocoa may exert some positive effects on mood and symptoms of depression by reducing stress levels and improving calmness, contentment and overall psychological well-being.
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
https://www.healthline.com/nutrition/cocoa-powder-nutrition-benefits
