Coconut Dessert Chia Pudding with Raspberry Compote

Everyone loves chia pudding, especially delicious, decadent, dessert chia pudding!  I know you have been told since you were little that you couldn’t have pudding for breakfast but I am here to tell you that with this recipe it just isn’t true!

Coconut Chia Pudding 2

Chia seeds are such an amazing food!  They loaded with nutrients while staying calorically low, making them one of the world’s greatest superfoods.  They have enormous health benefits which is kind of ironic because they are so tiny in size.

To show you just how much of a superfood they are here are some fun facts about just one ounce (28g/2 tbsps) of chia seeds:

  • 137 calories
  • 11g of fiber
  • 4g of protein
  • 9g of fat (5 of which are omega 3s)
  • 1g digestible carbohydrate
  • While also having heavy amounts of calcium, manganese, magnesium, and phosphorus.
  • And decent amount of zinc, vitamin B3 (niacin), potassium, vitamin B1 (thiamine) and vitamin B2.

Chia seeds are loaded with antioxidants making them a great food to help fight against the production of free radicals in the body which leads to diseases like cancer.

They are high in fiber and expand in your stomach, helping to keep you full and your digestion on point.  The fiber in our favourite little seeds feeds the friendly bacteria in our gut which is incredibly important for our stomach and intestine health.

Did you know that chia seeds also have a decent amount of protein?  While also having the essential amino acids to help your body actually use the protein within the tiny seeds.  The protein content also lowers your appetite which make chia seeds great for weight loss!

Chia seeds are also a great source of Omega-3 fatty acids, especially if you are plant based and looking to keep a healthy body and mind.  Although be careful that chia seeds aren’t your only source of Omega-3’s as they do not supply any DHA which is the most important omega-3 fat.  So along with enjoying your delicious chia pudding, make sure to take a regular DHA supplement.

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Now if anyone asks why you are eating “dessert” for breakfast, you can tell them how your delicious, creamy pudding is actually a nutrient dense superfood powerhouse, helping you stay full for long while keeping your body and mind at it’s best.

Coconut Dessert Chia Pudding with Raspberry Compote

  • Servings: 6
  • Difficulty: Easy
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Ingredients

CHIA PUDDING

  • 1.5 cups of full fat canned coconut milk (for a lighter pudding use lite canned coconut milk)
  • 1/3 cup chia seeds
  • 1-2 tbsp maple syrup (to taste)
  • 1/4 tsp sea salt
  • 1/2 – 1 tsp vanilla

RASPBERRY COMPOTE

  • 1 bag (350g) of frozen raspberries
  • 1-2 tbsps or the juice of medium lemon (to taste)
  • 2 tbsp brown sugar
  • 1/4 cup water
  • 3 tbsps cornstarch
  • 3 tbsps cold water (to mix with the corn starch)

Directions

  1. Add the can of full fat coconut to a blender cup with the maple syrup, sea salt, and vanilla.  Blend on high for 30 seconds until it is a milky, creamy consistency with no chunks.
  2. Pour the liquid into a tupperware container and mix in the chia seeds slowly and evenly on the top of the liquid mixture.
  3. Whisk the chia seeds into the coconut mixture avoiding the chia seeds forming large clumps as they tend to do.  Make sure to thoroughly whisk the chia seeds so they are nicely mixed throughout.
  4. Place the lid tightly on the mixture and refrigerate overnight (for around 12 hours) so the chia seeds form into a pudding, they will absorb the liquid getting nice and fluffy creating a cross between a pudding and jello like consistency.
  5. For the raspberry compote, put the frozen raspberries in a pot and place on medium high heat.  Add in the lemon juice, brown sugar and 1/4 cup of water and gently stir the mixture as it starts to boil, making sure to nicely mix all the ingredients.
  6. Allow the mixture to boil for 3-5 minutes while you prepare the cornstarch mixture.  In a small bowl or cup, measure out the cornstarch and cold water, stir until it forms a cloudy liquid with no lumps.
  7. Take the raspberry mixture off the hot element and gently stir in the cornstarch mixture.  The mixture will begin to thicken up and stick to the back of your spoon (I recommend a wooden spoon), once it is this thick you can put it in a container and refrigerate it for a few hours, it will continue to thicken during these next few hours.
  8. In the morning you may serve yourself some chia pudding and raspberry compote for a decadent omega-3 rich breakfast treat or for dessert in the evening with your family and friends!

    Top the pudding with granola, banana slices, some berries and enjoy!

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Epic Lemon Blueberry Pancakes

Blueberries have been named a superfood for a reason!  They are delicious, low in calories, and wildly popular.  Many people say they are their favourite fruit.

Blueberries are known for their many health benefits, being low in calories but high in nutrients.  A 1 cup serving (148g) of blueberries contains:

  • 84 Calories
  • 4g fiber
  • 15g carbohydrates
  • Vitamin C & K
  • Manganese
  • They are around 85% water

Blueberries are full of antioxidants.  Antioxidants protect the body from producing free radicals which damage your cells and contribute to cancer and aging.  These powerful berries also are known to reduce oxidative DNA damage which is natural and occurs tens of thousands of times a day in our bodies being the direct reason why we grow older.

The iron, phosphorus, calcium, manganese, magnesium, zinc, and vitamin K are all equal components of having healthy bones.  These vitamins and minerals which are found in blueberries have been linked to strength and elasticity in bones and joints, calcium absorption, and a reduce in calcium loss.  Healthy bones are very important to be able to have a healthy, active lifestyle.

If you have high blood pressure, then blueberries are the food for you!  Studies have shown that diets rich in blueberries (therefore low in sodium) help to reduce those at risk for heart disease by lowering their blood pressure.

Blueberries are also high in vitamin C, a vitamin that helps prevent skin damage.  The vitamin C helps the collagen in the skin to reduce wrinkles and smooth out the skin.  Giving those who consume a healthy amount of fruits high in vitamin C a more youthful appearance.

Studies in animals have also shown that blueberries help increase intelligence, memory, and brain function.  Blueberries have also shown these improvements in human studies as well, one study specifically showing “nine older adults with mild cognitive impairment consumed blueberry juice every day.   After 12 weeks, they experienced improvements in several markers of brain function“.  This is partly because the antioxidants in blueberries help repair damage in the brain from oxidative stress, improving cell signalling in aging neurons.

Blueberries are a great choice of fruit for diabetics.  They are relatively low in sugar compared to most other fruit and the bioactive compounds help to control blood sugar. The “anthocyanins in blueberries also have beneficial effects on insulin sensitivity and glucose metabolism” which has been shown to prove anti-diabetic effects through both blueberry juice and extract, although it always best to consume the whole blueberry to get all the fiber benefits.

Blueberries are loaded with nutrients for the body and mind and should be a staple food in anyone’s regular diet.  They are commonly ranked one of the world’s healthiest foods and sometimes named a superfood.  They can be bought fresh, dried, frozen, freeze dried, in juice, or in form of extract and will amp up many different recipes.  Please try the lemon blueberry pancakes below and enjoy a delicious breakfast treat with antioxidant benefits.

 

Pancakes 2

Epic Lemon Blueberry Pancakes

  • Servings: 2-4
  • Difficulty: Easy
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Ingredients

  • 2 cups whole wheat flour (can substitute 1 cup white and 1 cup whole wheat depending on your taste)
  • 1 banana (to be blended with 1/3 cup water (additional water)) to substitute adding sugar
  • 2 tbsp baking powder
  • 1 tsp vanilla extract
  • 1 tsp cinnamon
  • 1 tbsp & 1 tsp ground flax seeds to be mixed with 3 tbsps of water to for a flax egg
  • 1/2 medium lemon zest
  • 1 cup blueberries (preferably fresh, but frozen works too)
  • 2 cups plant based milk (almond/oat/soya/cashew)
  • 1 tbsp lemon juice (mixed with plant milk to curdle)

Directions

  1. Mix 1 tbsp ground flax with 3 tbsps water and set aside in a small bowl or cup for 5-10 minutes until the mixture forms into a gel-like consistency mimicking an egg.
  2. Mix plant milk in a bowl with lemon juice to curdle.
  3. Begin by blending your banana and 1/3 cup of water until smooth and set aside.  This can also be done by mashing a banana in a small bowl with the water until it is generally smooth (some chunks can be left depending on your taste).
  4. Next add all your dry ingredients into a bowl (the flour, baking powder, cinnamon) and mix.  Create a well in the middle of your dry ingredients.
  5. Add all your wet ingredients into a bowl (banana mixture, vanilla extract, and plant based milk) and mix until combined.
  6. Pour the wet mixture into the dry mixture, add the flax egg and mix until it forms a thick pancake batter consistency.  It is okay if it is thicker then a usual pancake batter as this will create fluffy thick cake-like pancakes.  If you like thinner pancakes almost like crepes then you want to add more water or plant based milk.  You may need to add more water/milk if your pancake batter is becoming too thick, add 2 tbsps at a time until it reaches your desired consistency.
  7. Add the lemon zest and blueberries into the batter and give a final mix.  Remember when your pancake batter sits it will thicken so you may want to add more liquid after it sits for a while, while you are cooking the other pancakes.
  8. Scoop out 1/3 cup of batter at a time for each pancake and place in a non-stick frying pan or a regular frying pan with a spray of oil.  When the pancake is beginning to have air bubbles you can flip it to cook the other side.  Remove from heat when fully cooked and has a golden brown colour.
  9. Top with bananas, warm cooked apples, berries, maples syrup or agave (my favourite), or another desired topping and enjoy!