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Berry Chia Pudding Recipe
This Berry Chia Pudding is a perfect make-ahead breakfast option, designed to support healthy blood pressure levels while satisfying your taste buds.
Made with nutrient-packed chia seeds, antioxidant-rich berries, and a hint of natural sweetness, this pudding is both creamy and refreshing.
It’s easy to prepare the night before, making it a convenient, heart-healthy start to your day.
Let’s make this simple, nutritious, and blood pressure-friendly treat.
| Prep, chill, and total time | Calories per serving |
|---|---|
| Prep Time: 5 minutes Chill Time: 6 hours or overnight Total Time: 6 hours 5 minutes | Approximately 250 calories Chia seeds (3 tbsp): ~150 calories Almond milk (1 cup): ~30 calories Mixed berries (½ cup): ~40 calories Honey (1 tsp): ~15 calories |
Ingredients
- 3 tablespoons chia seeds
- 1 cup unsweetened almond milk
- ½ cup mixed berries (e.g., strawberries, blueberries, raspberries)
- 1 teaspoon honey (optional, for sweetness)
- Fresh mint leaves for garnish
Instruction
- In a mixing bowl, combine chia seeds, almond milk, and honey (if using). Stir well to ensure no clumps form.
- Cover the bowl and refrigerate for at least 6 hours or overnight to allow the chia seeds to absorb the liquid and form a pudding-like consistency.
- Before serving, give the pudding a good stir and portion it into serving bowls or jars.
- Top with mixed berries and garnish with fresh mint leaves.
- Serve chilled and enjoy your blood pressure-friendly breakfast.
Photos
Extra tips
Flavor variations
- Chocolate Delight: Add 1 tablespoon of unsweetened cocoa powder to the mixture for a chocolate chia pudding.
- Tropical Twist: Swap berries for diced mango or pineapple.
- Nutty Boost: Add a tablespoon of almond butter or peanut butter for extra protein and flavor.
- Citrus Zing: Add a splash of fresh orange or lemon juice to the pudding before chilling.
Nutritional insight
- Chia seeds are a great source of fiber and omega-3 fatty acids, which support cardiovascular health and lower blood pressure.
- Berries are rich in antioxidants and vitamin C, promoting healthy blood vessels and reducing inflammation.
- Almond milk is low in calories and contains no cholesterol, making it a heart-healthy milk alternative.
- Honey adds a touch of natural sweetness without refined sugars, making it a better option for blood sugar stability.
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