Mango and Chia Pudding

1 Reviews
100% would make this recipe again

Chia seeds are a great source of healthy omega-3 fats and fibre. This recipe provides an easy way to add them to your diet.

Soaking : 30 min Preparation : 10 min
170 calories/serving
  • Can be done in advance
  • Easy
  • Vegan
  • Gluten Free
  • Lactose Free
  • Halal
  • Kosher
  • Vegetarian
  • Kid-friendly
  • Diabetes-friendly
  • Bone-healthy
  • Heart-healthy
  • Artery-healthy

Ingredients

2 mangoes 600 g
1/3 cup chia seeds 60 g
2 cups almond beverage, unsweetened, fortified 500 mL
4 tsp maple syrup 20 mL
2 tsp cashews [optional] 6 g

Method

  1. Peel the mangoes, cut the flesh from the pits then transfer the flesh to a blender. Process into a smooth purée, then set aside in the fridge.
  2. In a bowl, mix together the chia seeds, almond beverage, and maple syrup. Place the mixture into the fridge for 15 min and then bring it out, give it a stir then put it back into the fridge for another 15 min. Alternatively, if you prefer a smooth consistency, blend together the chia seeds, almond beverage, and maple syrup using a food processor or blender then chill.
  3. Spoon the mango mixture into serving glasses, then cover with the chia mixture. Top with nuts (optional) then serve.

Remarks

The chia seeds pudding can be kept in the fridge for 2-3 days.

Nutrition Facts Table

per 1 serving (240g)

Amount

% Daily Value

Calories

170

Fat

6 g

10 %

Saturated 0.5 g
+ Trans 0 g

3 %

Cholesterol

0 mg

Sodium

70 mg

3 %

Carbohydrate

28 g

9 %

Fibre

12 g

46 %

Sugars

15 g

Net Carbs

16 g

Protein

3 g

Vitamin A

13 %

Vitamin C

48 %

Calcium

24 %

Iron

4 %

Claims

This recipe is :
Diet-related health claims  :
Artery-healthy, Bone-healthy, Heart-healthy
Excellent source of  :
Fibre, Vitamin B12, Vitamin D
Good source of  :
Calcium, Manganese, Vitamin B2, Vitamin C
Source of  :
Copper, Folacin, Magnesium, Omega-3, Phosphorus, Potassium, Vitamin A, Vitamin B6, Vitamin E, Vitamin K, Zinc
Low  :
Saturated Fat, Sodium
Free  :
Cholesterol, Trans Fat

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Fruits 1
Fats 1
Other Foods 0

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Members' Reviews

1 Reviews (1 with rating only ) 100% would make this recipe again

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