Are you looking for a healthy snack or dessert, that not only tastes great but is also packed with nutrients? Then this delicious high-protein chocolate chia pudding will be the recipe for you!
Chia pudding is a great way to include chia seeds into your diet. This recipe is fairly easy and barely requires any prep time. Just mix everything together and let the fridge do the rest.
This chocolate chia pudding is very nutritious by providing 15g of protein, 300mg of calcium, 8mg of iron, and 3.6g of omega-3.
The protein mainly comes from my secret ingredient, which
Chia seeds are very high in calcium. In fact, this chia pudding contains 300mg of calcium which covers about one-third of your daily needs. Calcium is the most abundant mineral in the body and is vital for your body. It plays an important role in maintaining strong bones and regulating muscle contraction.
The white beans, together with the chia seeds make this meal a rich source of non-heme iron, by providing 8mg per serving. Non-heme iron, which is the iron in plant foods is usually less readily absorbed as heme iron, the iron found in animal sources. To increase the iron absorption, you can pair your iron-rich plant foods with vitamin C. You can achieve this by adding some fresh or frozen raspberries to this recipe as a topping.
Chia seeds are a great source of the omega-3 fatty acid ALA. This recipe provides 3.6g of omega-3, in the form of ALA. Be aware that ALA is the less active form of the omega-3 fatty acids, which has to be converted by your body to the more active forms EPA and DHA. If you are more interested in this topic you can read my post on the conversion process of ALA to EPA and DHA.
Besides the already mentioned nutrients this recipe is rich in:
- magnesium (45% of RDI)
- copper (74% of RDI)
- zinc (25& of RDI)
- 1 half banana
- 1/2 cup white beans (100g)
- 2 tsp cocoa powder
- 1 cup plant drink (240ml)
- 1 tsp maple syrup
- 2 tbsp chia seeds
Add the banana, white beans, cocoa powder, and plant drink to a blender.
Blend everything for a couple of seconds, and add this mixture to a jar or bowl.
Add the maple syrup for sweetness (optional) and the chia seeds and stir well, so the chia seeds are evenly distributed.
Cover the jar or bowl with a lid or kitchen towel and put it in the fridge for at least a couple of hours.
Use fresh or frozen raspberries and cacao nibs as a topping.
|360 kcal||61 g||15 g||10 g|
If you liked this recipe, share it with your friends. Let me know in the comments below, how you prepare your chia pudding.
And as always,
Move, eat, and think healthy!