Vanilla Berry Chia Cups

 



What’s there not to love about these Vanilla Berry Chia Cups! Chia seeds are a versatile seed that can be eaten raw or added to dishes. And though tiny, they pack a hefty nutritional punch. Rich in fibre – which helps with satiety, the feeling of fullness, packed with omega-3 fatty acids, and contain a myriad of important minerals including iron, magnesium, calcium and zinc, It's not surprising that chia is commonly branded as a "super" food.

Vanilla Berry Chia Cups are a delicious, low fat, gluten free recipe that can be eaten for breaky, as a quick snack or as a meal – You decide when you best want to enjoy it!



 Makes:  1 Chia cup            

 Prep:  2 mins to prep, plus 1+ hour(s) refrigeration/soaking time

Ingredients:  (Per individual/single pot)

Chia Cups -
30g (equiv to 2½ tbls black chia seeds)
½ tbls moist coconut flakes
250mls unsweetened soy coconut milk (or, your choice of milk)
¼ tsp vanilla bean extract
½ cup fresh blueberries, washed

Topping
¼ cup fresh blueberries, washed
1-2 fresh strawberries, chopped
1 tsp of mixed seeds – (sunflower, flaxseeds/ meal , pumpkin and sesame) or, alternately ½ tsp flaxseed meal

Note –
 I make up my own small container of mixed seeds and keep in my pantry to use for toppings.

Garnish – (when ready to serve)
mint sprig
sprinkle of cinnamon
for an added touch of sweetness – a drizzle of honey over the top (optional)


Method:
1. Into a small cup or glass, first add some blueberries, then add chia seeds, coconut flakes and add the vanilla extract. Fill with milk. Stir well, for approx. 30 secs to stimulate the seeds and to make sure that all seeds are soaked in the milk.

Note - (The amount of milk you pour in depends on the consistency you wish for. The more milk you let the seeds soak in, the more fluid the pudding will be.)

2. Refrigerate chia cup for at least 1-2 hours /or leave to soak overnight, to allow the chia seeds to swell and absorb the milk.

3. When ready to serve, remove from fridge, top with more blueberries, strawberries, coconut and mixed seeds. Enjoy!


Shar’s Tips –

- To boost the amino acid profile of the dish, I recommend you stir in 1 scoop of Vanilla WPI when ready to consume. …. Avoid adding the protein powder with the milk prior to refrigerating, as this will denature/ diminish the health benefits of the whey protein. Alternately, you can also add 170g of chobani yoghurt to your chia cup.

- I actually make 2-3 pots up at one time….( just double or triple the quantities of the ingredients to make more).

- You can add, or substitute the berries used in this recipe with fruits of your choice too! Mango and pineapple, Apple and kiwi fruit……etc


 Nutrition Information: (per serve)
         Cals/Kjs:
248.5   

         Protein:
7.8g    
         Carbs:
19.1g    
         Fat:
15.7g (rich in Omega-3 good fats)