Start Your Morning Right With Berry Chia Pudding

Chia seeds make this overnight pudding thick, creamy, and good for you. (Blaine Moats/TNS)

Chia seeds are a good source of healthy omega-3 fatty acids, plus they have fiber, iron, and calcium. Here, they’re mixed with a fruity base and refrigerated until the chia seeds expand to form a thick, creamy texture similar to tapioca.

Berry Chia Pudding

Active Time: 5 minutes Total Time: 8 hours, 5 minutes

Serves 2

• 1 3/4 cups blackberries, raspberries, and/or diced mango (fresh or frozen), divided
• 1 cup unsweetened almond milk or milk of choice
• 1/4 cup chia seeds
• 1 tablespoon pure maple syrup
• 3/4 teaspoon vanilla extract
• 1/2 cup whole-milk plain Greek yogurt
• 1/4 cup granola

Puree 1 1/4 cups of fruit and milk in a blender or food processor until smooth. Scrape into a medium bowl; mix in chia seeds, syrup, and vanilla. Cover and refrigerate for at least 8 hours and up to three days.

Divide the pudding between two bowls, layering each serving with 1/4 cup of the remaining fruit, 1/4 cup of yogurt, and 2 tablespoons of granola.

Recipe nutrition per serving: 343 Calories, Total Fat: 15 g, Saturated Fat: 3 g, Cholesterol: 8 mg, Carbohydrates: 39 g, Fiber: 15 g, Total Sugars: 18 g, Added Sugars: 6 g, Protein: 14 g, Sodium: 125 mg, Potassium: 573 mg, Folate: 59 mcg, Calcium: 513 mg

Carbohydrate servings 2 1/2.

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