Ingredients
For the chia pudding:
- 2 cups brewed MannaBrew, cooled
- 2 cups coconut milk (or almond milk)
- ¾ cup chia seeds
- 4 tsp pure maple syrup or honey (to taste)
- 2 tsp vanilla extract
- Pinch of salt
For layering:
- 1½ cups Greek yogurt (or coconut yogurt for vegan)
- 1 cup granola (homemade or store-bought)
- 1½ cups mixed berries (fresh or frozen)
- Drizzle of MannaBrew syrup or honey for topping
Instructions
1. Prepare the pudding base:
In a large mixing bowl, whisk together the cooled MannaBrew, coconut milk, chia
seeds, maple syrup, vanilla, and salt. Mix well to prevent clumping.
2. Set the pudding:
Let the mixture sit for 10–15 minutes, then stir again. Cover and refrigerate for at
least 2 hours, or overnight, until thick and creamy.
3. Assemble the parfaits:
Spoon a layer of chia pudding into the bottom of each glass or jar. Add a layer of
yogurt, followed by berries and granola. Repeat the layers if desired.
4. Finish and serve:
Drizzle each parfait with a touch of MannaBrew syrup or honey. Serve chilled
Benefits of Chia Seeds:
High in Nutrients, Low in Calories
Chia seeds are rich in essential nutrients:
-
Fiber: ~10g per 2 tablespoons (helps with digestion and fullness)
-
Protein: Complete plant-based protein with all 9 essential amino acids
-
Healthy fats: Especially omega-3 fatty acids (ALA)
-
Minerals: Calcium, magnesium, phosphorus, manganese, and zinc
Excellent for Digestive Health
- The high fiber content supports healthy digestion and promotes regular bowel movements.
- When soaked, chia seeds form a gel-like texture that can soothe the digestive tract and feed beneficial gut bacteria.
Aids in Weight Management
- The fiber and protein increase satiety, helping you feel full longer.
- Chia can help stabilize blood sugar levels, preventing energy crashes and overeating.
Balances Blood Sugar
The combination of fiber, protein, and healthy fats slows glucose absorption, helping to prevent blood sugar spikes—making chia excellent for diabetic-friendly diets.
