Mango and Chia Pudding

4 Reviews
75% would make this recipe again

Chia seeds are a great source of healthy omega-3 fats and fibre. This recipe provides an easy way to add them to your diet.

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Soaking : 30 min Preparation : 10 min
160 calories/serving

Ingredients

2 mangoes 600 g
1/3 cup chia seeds 60 g
2 cups almond beverage, unsweetened, fortified 500 mL
4 tsp maple syrup 20 mL
2 tsp cashews [optional] 6 g

Before you start

A blender or food processor will be very useful for this recipe.

Method

  1. Peel the mangoes, cut the flesh from the pits then transfer the flesh to a blender. Process into a smooth purée, then set aside in the fridge.
  2. In a bowl, mix together the chia seeds, almond beverage, and maple syrup. Place the mixture into the fridge for 15 min and then bring it out, give it a stir then put it back into the fridge for another 15 min. Alternatively, if you prefer a smooth consistency, blend together the chia seeds, almond beverage, and maple syrup using a food processor or blender then chill.
  3. Spoon the mango mixture into serving glasses, then cover with the chia mixture. Top with nuts (optional) then serve.

Observations

The chia seeds pudding can be kept in the fridge for 2-3 days.

Nutrition Facts Table

per 1 serving (250 g)

Amount

% Daily Value

Calories

160

Fat

6 g

9 %

Saturated 0.7 g
+ Trans 0 g

3 %

Cholesterol

0 mg

Sodium

50 mg

2 %

Carbohydrate

26 g

9 %

Fibre

8 g

32 %

Sugars

16 g

Net Carbs

18 g

Protein

3 g

Vitamin A

13 %

Vitamin C

49 %

Calcium

25 %

Iron

2 %
More info

Claims

This recipe is :
Diet-related health claims  :
Artery-healthy, Bone-healthy, Heart-healthy
Excellent source of  :
Fibre, Vitamin B12, Vitamin D
Good source of  :
Calcium, Manganese, Vitamin B2, Vitamin C
Source of  :
Copper, Folacin, Magnesium, Omega-3, Phosphorus, Potassium, Vitamin A, Vitamin B6, Vitamin E, Vitamin K, Zinc
Low  :
Saturated Fat, Sodium
Free  :
Cholesterol, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Fruits 1
Fats 1
Other Foods 0
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

4 Reviews (4 with rating only) 75% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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