Active time: 30 minutes Total time: 6 hours
Most people don’t get enough dietary fiber in their daily fare. Try adding this fiber-rich breakfast to your repertoire, and savor the maple and raspberry flavors while you tuck into a healthy breakfast.
RD tip: Flaxseeds have different health benefits depending on whether they are served whole (where you get the fiber benefits), or ground, (which releases the heart-healthy omega-3 fatty acids). This recipe has both whole and ground flaxseeds, giving you the most bang for your nutrition buck.
Raspberry Chia Pudding with Almond Milk and Flax Crisps
- 1 1/2 cups (360ml) unsweetened vanilla almond milk
- 1/2 cup (104g) chia seeds
- 1/4 cup (40g) whole flaxseeds
- 1/4 cup (40g) ground flaxseeds
- 1 teaspoon cinnamon
- 1 tablespoon pure maple syrup
- 1 large egg white
- 1 cup (123g) fresh raspberries
The night before, in a 2–3 cup (480–720ml) storage container, combine the almond milk and chia seeds and stir vigorously for a few seconds. Cover and place in the refrigerator for at least 6 hours or overnight.
Preheat the oven to 350ºF (175ºC). Line a sheet pan with parchment paper and reserve. In a medium bowl, combine the whole and ground flaxseeds and cinnamon, whisking to mix. Add the maple syrup, egg white and 2 teaspoons water and stir thoroughly. Let stand for 2–3 minutes. It will thicken slightly. Spread the mixture on the parchment paper to a thickness of about 1/4 inch. Bake for 15–17 minutes, until dry and crisped. It will become firmer as it cools.
Cool on a rack and break into bite-sized pieces.
Serve pudding, topped with raspberries and crisps.
Makes 2 cups pudding and 1 3/4 cups crisps.
Serves: 4 | Serving Size: 1/2 cup pudding, 1/4 cup raspberries and 3 tablespoons crisps
Nutrition (per serving): Calories: 286; Total Fat: 13g; Saturated Fat: 2g; Monounsaturated Fat: 2g; Cholesterol: 0mg; Sodium: 98mg; Carbohydrate: 28g; Dietary Fiber: 17g; Sugar: 11g; Protein: 11g