Aceasta Budincă de dovleac cu semințe de chia is a delicious and easy healthy breakfast rich in fiber, omega fatty acids, and protein, and made with no dairy.
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Budincă de dovleac cu semințe de chia
Aceasta Budincă de dovleac cu semințe de chia is a delicious and easy healthy breakfast rich in fiber, omega fatty acids, and protein, and made with no dairy.
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porţii: 2 portii
calorii: 213.5 kcal
Ingrediente
- ¼ ceaşcă Chia Seminte - (nota 1)
- 1 ceaşcă Lapte de migdale - (nota 2)
- ¼ ceaşcă Piure de dovleac - (nota 3)
- 2 linguri Sirop de arțar - (nota 4)
- ½ linguriță Extract de vanilie
- ½ linguriță Condimente pentru plăcintă cu dovleac - (nota 5)
Toping
- 2 linguri nuci pecan - mărunțită fin
- 2 lingurițe Sirop de arțar - to coat the nuts, optional
- 1 ciupi Condimente pentru plăcintă cu dovleac
Instrucțiuni
- 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.
notițe
Notă 1: You can use white or black chia seeds. They work the same.
Notă 2: You can use any milk you like for this recipe. Soy milk will increase the protein in the pudding.
Notă 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.
Notă 4Se poate folosi orice îndulcitor lichid, cum ar fi siropul de agave sau nectarul de cocos.
Notă 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.
StocarePuteți păstra budinca la frigider în borcane etanșe sigilate timp de până la 3 zile.
Echipament
Nutriţie
servire: 1serving (1/2 the batch) | calorii: 213.5kcal | Carbohidrați: 28.3g | Proteină: 6.2g | Gras: 8.9g | Grăsime saturată: 2.7g | Grăsimi polinesaturate: 5g | Grasime monosaturata: 0.5g | Grasimi nesaturate: 0.03g | Sodiu: 14.5mg | Potasiu: 178.1mg | Fibră: 8.3g | Zahăr: 16.4g | Vitamina A: 14.8IU | Vitamina B12: 1.7pg | Vitamina C: 0.4mg | Vitamina D: 59pg | Calciu: 240.9mg | fier: 1.8mg | Magneziu: 99.6mg | Fosfor: 218.3mg | Zinc: 1.6mg
Ingrediente și înlocuiri
Acest paragraf vă oferă toate sfaturile mele despre alegerea ingredientelor potrivite. Pentru rețeta completă cu măsurători, derulați până la fișa cu rețete din partea de jos a postării!Accesați rețeta completă
Ai nevoie doar de câteva ingrediente simple pentru a prepara această rețetă. Iată cum să le alegi și să le înlocuiești.
- Chia Seminte – 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.
- Lapte de migdale – 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.
- Piure de dovleac – 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.
- Sirop de arțar – This provides a clean, natural sweetness that I find pairs perfectly with pumpkin. Agave syrup or coconut nectar are also fine substitutes.
- Extract de vanilie – This adds a lovely warm flavor that complements the pumpkin and spices wonderfully.
- Condimente pentru plăcintă cu dovleac – 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.
- nuci pecan – These add a delicious buttery crunch and healthy fats, making the pudding more satisfying.
How to Make Pumpkin Chia Seed Pudding (In Pictures)
Sfaturile lui Carine
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.
- Adăugați pudră de proteine – 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.
- Adăugați un 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.
Vă mulțumim pentru împărtășirea acestei rețete!
Plăcerea este de partea mea!