Græskar-chiafrøbudding (8 g fibre)

Denne Græskar chiafrøbudding is a delicious and easy healthy breakfast rich in fiber, omega fatty acids, and protein, and made with no dairy.

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Græskar chiafrøbudding

Denne Græskar chiafrøbudding is a delicious and easy healthy breakfast rich in fiber, omega fatty acids, and protein, and made with no dairy.

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Prep Time: 10 minutter mins

Køling: 6 timer timer

Samlet tid: 6 timer timer 10 minutter mins

Rute: Morgenmad

Køkken: amerikansk

portioner: 2 portioner

Kalorier: 213.5 kcal

Forfatter: Carine Claudepierre

TilberedningstilstandUndgå, at din skærm bliver mørk

1x2x3x

Ingredienser

US Customary - metric

• ▢ ¼ kop Chia frø - (note 1)
• ▢ 1 kop Mandelmælk - (note 2)
• ▢ ¼ kop Græskarpuré - (note 3)
• ▢ 2 spsk Ahornsirup - (note 4)
• ▢ ½ teske Vanille ekstrakt
• ▢ ½ teske Græskartærtekrydderier - (note 5)

At tjene

• ▢ 2 spiseskefulde pecannødder - fint hakket
• ▢ 2 teskefulde Ahornsirup - to coat the nuts, optional
• ▢ 1 at klemme Græskartærtekrydderier

Instruktioner

• In a small jar – I am using an old jam jar – add chia seeds, pumpkin puree, pumpkin pie spices, milk, vanilla, and maple syrup.
• Use a fork to stir everything well together, then close the lid of the jar and shake. If you don't have a lid, keep stirring well with the fork.
• Cover the bowl with a lid or plastic wrap, refrigerate for at least 2 hours (I recommend leaving them for the night), stirring the mixture with a fork a few times during the first 15 minutes to prevent the chia seeds from lumping.
• The next day, stir again for a minute to combine the spices and serve with chopped pecans – I coated mine with 2 teaspoons of maple syrup.
• Sprinkle extra pumpkin pie spices on top before serving.

Noter

Noter 1: You can use white or black chia seeds. They work the same.

Noter 2: You can use any milk you like for this recipe. Soy milk will increase the protein in the pudding.

Noter 3: I am using canned pumpkin puree, which is made from organic pumpkin, no added sugar, no added oil. You can use homemade pumpkin puree.

Noter 4: Any liquid sweetener can be used, like agave syrup or coconut nectar.

Note 5: Or cinnamon

Protein booster: You can add a scoop of protein powder to the pudding, but you will need at least an extra 1/4 cup of milk, or the texture will be too dry. You can serve the pudding with high-protein yogurt, like soy yogurt or hemp seeds.

OpbevaringDu kan opbevare buddingen i køleskabet i lukkede, lufttætte glas i op til 3 dage.

Udstyr

Glaskrukke (15 oz)

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Ernæring

Betjener: 1serving (1/2 the batch) | Kalorier: 213.5kcal | Kulhydrater: 28.3g | Protein: 6.2g | Fed: 8.9g | Mættet fedt: 2.7g | Flerumættet fedt: 5g | Enumættet fedt: 0.5g | Transfedt: 0.03g | Natrium: 14.5mg | Kalium: 178.1mg | Fiber: 8.3g | Sukker: 16.4g | Vitamin A: 14.8IU | Vitamin B12: 1.7pg | Vitamin C: 0.4mg | Vitamin D: 59pg | Calcium: 240.9mg | Jern: 1.8mg | Magnesium: 99.6mg | Fosfor: 218.3mg | Zink: 1.6mg

Ingredienser og erstatninger

Du behøver kun et par enkle ingredienser for at lave denne opskrift. Her er hvordan du vælger og bytter dem.

• Chia frø – These amazing seeds absorb the milk and create the thick, classic pudding texture we’re looking for. You can use either white or black chia seeds; they work the same.
• Mandelmælk – This creates the liquid base for the pudding. Any plant-based milk works great here. Soy milk is a good choice if you want to add more protein, while coconut milk will give it a creamier texture.
• Græskarpuré – This brings that authentic pumpkin flavor and beautiful orange color. It also contributes moisture and nutrients. I use unsweetened canned pumpkin puree, but homemade works well too.
• Ahornsirup – This provides a clean, natural sweetness that I find pairs perfectly with pumpkin. Agave syrup or coconut nectar are also fine substitutes.
• Vanille ekstrakt – This adds a lovely warm flavor that complements the pumpkin and spices wonderfully.
• Græskartærtekrydderier – This is where all the cozy, autumn flavor comes from! If you don’t have a pre-made blend, ground cinnamon also works on its own.
• pecannødder – These add a delicious buttery crunch and healthy fats, making the pudding more satisfying.

How to Make Pumpkin Chia Seed Pudding (In Pictures)

Carines tips

Let me share a few more tips for a perfect chia pudding.

• Boost The Protein – To make this breakfast even more filling, you can serve it with a dollop of high-protein plant-based yogurt, like soy yogurt, or sprinkle a few hemp seeds on top.
• Tilsæt proteinpulver – Mix in a scoop of vanilla protein powder along with the other ingredients. If you do this, you can skip the vanilla extract. You’ll likely need to add about 1/4 cup of extra milk to get the right consistency. If it’s too thick the next day, just whisk in more milk until you like the texture.
• Tilføj et knas – Chopped nuts like pecans, almonds, or walnuts add healthy fats and a fantastic textural contrast. For extra flavor, I like to toast them on a lined baking sheet for 10 minutes at 325°F (160°C). Let them cool, and then you can toss them in a little maple syrup before topping your pudding.

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