Healthy dessertsVegetarian€€
Tropski chia puding s kokosovim mlekom in osvežilnim mangom
Pripravite kremast chia puding s kokosovim mlekom in mangom, ki je idealen zdrav zajtrk ali sladica, polna omega-3 maščobnih kislin in vlaknin.
Prep time
13 min
Cook time
0 min
Total time
13 min
Servings
2
Recipe
Seeds, chia seeds, dried
40 gNuts, coconut milk, canned (liquid expressed from grated meat and water)
200 mlBeverages, almond milk, unsweetened, shelf stable
100 mlSyrups, maple
1 tbspVanilla extract
0.5 tspMango, Ataulfo, peeled, raw
1 largeLime juice, raw
1 tspGinger root, raw
0.25 tspNuts, coconut meat, dried (desiccated), sweetened, flaked, packaged
1 tbspPer servingTotal
Calories:360.2 kcal720.3 kcal
Protein:5.8 g11.6 g
Carbohydrates:21.3 g42.6 g
Fiber:7.8 g15.5 g
Water:129.3 ml258.6 ml
Fat:30.1 g60.1 g
Micronutrients
Sugar:7.9 g15.8 g
Saturated fat:21.6 g43.2 g
Cholesterol:0 mg0 mg
Sodium:74.7 mg149.4 mg
Potassium:385.3 mg770.5 mg
Calcium:245.3 mg490.5 mg
Iron:5.1 mg10.2 mg
Magnesium:122 mg244 mg
Zinc:1.7 mg3.4 mg
Phosphorus:280.8 mg561.6 mg
Vitamin C:2.1 mg4.2 mg
Vitamin A:0.1 µg0.1 µg
Vitamin D:0.5 µg1 µg
Vitamin B12:0 µg0 µg
Instructions
1
V večjem steklenem kozarcu zmešajte chia semena, kokosovo mleko, mandljevo mleko, javorjev sirup in vanilijo.
2
Zmes temeljito premešajte z žlico in pustite stati 5 minut. Po 5 minutah ponovno močno premešajte, da razbijete morebitne grudice semen, nato kozarec zaprite in postavite v hladilnik za vsaj 4 ure (najbolje čez noč).
3
Pripravite sadni sloj: mango olupite, narežite na koščke in ga v mešalniku zmešajte skupaj z limetinim sokom in naribanim ingverjem v gladek pire.
4
Ko je chia puding strjen, v servirne kozarce najprej naložite plast pudinga, nato plast mangovega pireja.
5
Po vrhu posujte kokosov čips in po želji dodajte listič sveže mete.
6
Postrezite hladno kot osvežilen zajtrk ali lahko sladico.
Nutritional benefits
Ta obrok prispeva k normalnemu delovanju prebavnega sistema zaradi visoke vsebnosti vlaknin v chia semenih in podpira imunski sistem z vitaminom C iz manga.
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About the recipe
Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.