Healthy dessertsVegetarian€€
Tropical Chia Pudding with Coconut Milk and Refreshing Mango
Prepare a creamy chia pudding with coconut milk and mango, an ideal healthy breakfast or dessert, packed with omega-3 fatty acids and fiber.
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
In a larger glass jar, mix the chia seeds, coconut milk, almond milk, maple syrup and vanilla.
2
Stir the mixture thoroughly with a spoon and let it sit for 5 minutes. After 5 minutes, stir vigorously again to break up any seed clumps, then close the jar and place it in the refrigerator for at least 4 hours (preferably overnight).
3
Prepare the fruit layer: peel the mango, cut it into pieces and blend it in a blender together with lime juice and grated ginger into a smooth puree.
4
Once the chia pudding has set, layer it into serving glasses, first the pudding, then a layer of mango puree.
5
Sprinkle coconut chips on top and add a fresh mint leaf if desired.
6
Serve cold as a refreshing breakfast or light dessert.
Nutritional benefits
This meal contributes to the normal functioning of the digestive system due to the high fiber content in chia seeds and supports the immune system with vitamin C from mango.
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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.