Tämä Kurpitsa-chia-siemenvanukas is a delicious and easy healthy breakfast rich in fiber, omega fatty acids, and protein, and made with no dairy.
Vaikka koko resepti on aivan alla, älä missaa kaikkia vinkkejäni alempana, mukaan lukien ainesosien vaihdot, ruoanlaittovinkkini ja vaiheittaiset ohjeet!
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Kurpitsa-chia-siemenvanukas
Tämä Kurpitsa-chia-siemenvanukas is a delicious and easy healthy breakfast rich in fiber, omega fatty acids, and protein, and made with no dairy.
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annoksia: 2 annosta
kalorit: 213.5 kcal
Ainekset
- ¼ kuppi Chia siemenet - (huomautus 1)
- 1 kuppi Manteli-maitoa - (huomautus 2)
- ¼ kuppi Kurpitsasose - (huomautus 3)
- 2 rkl Vaahterasiirappi - (huomautus 4)
- ½ teelusikka Vaniljauute
- ½ teelusikka Kurpitsapiirakan mausteet - (huomautus 5)
Tarjoilla
- 2 ruokalusikallista pekaanipähkinät - hienoksi pilkottu
- 2 teelusikallista Vaahterasiirappi - to coat the nuts, optional
- 1 hyppysellinen Kurpitsapiirakan mausteet
Ohjeet
- 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.
Huomautuksia
Huomautuksia 1: You can use white or black chia seeds. They work the same.
Huomautuksia 2: You can use any milk you like for this recipe. Soy milk will increase the protein in the pudding.
Huomautuksia 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.
Huomautuksia 4Makeutusaineena voi käyttää mitä tahansa nestemäistä makeutusainetta, kuten agavesiirappia tai kookosnektaria.
Huom 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.
varastointiVoit säilyttää vanukasta jääkaapissa ilmatiiviissä purkeissa jopa 3 päivää.
Laitteet
Ravitsemus
Tarjoilu: 1serving (1/2 the batch) | kalorit: 213.5kcal | hiilihydraatit: 28.3g | proteiini: 6.2g | rasva: 8.9g | Tyydyttynyt rasva: 2.7g | Monityydyttymättömät rasvat: 5g | Monityydyttymättömät rasvat: 0.5g | Transrasva: 0.03g | natrium: 14.5mg | kalium: 178.1mg | kuitu: 8.3g | sokeri: 16.4g | A-vitamiini: 14.8IU | B12-vitamiini: 1.7pg | C-vitamiini: 0.4mg | D-vitamiini: 59pg | kalsium: 240.9mg | Rauta: 1.8mg | Magnesium: 99.6mg | fosfori: 218.3mg | Sinkki: 1.6mg
Ainesosat ja vaihdot
Tässä kappaleessa annan kaikki vinkkini oikeiden ainesten valitsemiseen. Koko reseptin mittoineen löydät vierittämällä reseptikorttiin postauksen alareunassa!Siirry koko reseptiin
Tarvitset vain muutaman yksinkertaisen ainesosan tämän reseptin valmistukseen. Näin valitset ja vaihdat ne.
- Chia siemenet – 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.
- Manteli-maitoa – 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.
- Kurpitsasose – 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.
- Vaahterasiirappi – This provides a clean, natural sweetness that I find pairs perfectly with pumpkin. Agave syrup or coconut nectar are also fine substitutes.
- Vaniljauute – This adds a lovely warm flavor that complements the pumpkin and spices wonderfully.
- Kurpitsapiirakan mausteet – 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.
- pekaanipähkinät – These add a delicious buttery crunch and healthy fats, making the pudding more satisfying.
How to Make Pumpkin Chia Seed Pudding (In Pictures)
Carinen vinkit
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.
- Lisää proteiinijauhe – 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.
- Add a Crunch – 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.
Excellent, lowered sugar to 1 tbsp of maple syrup. Thank you!
Thanks for trying my recipes! I agree, you can decrease the maple syrup if you don’t like the pudding too sweet.
Kiitos tämän reseptin jakamisesta!
Ilo on minun puolellani!