Пудинг из клубники и семян чиа (10 минут на приготовление, 6 г белка, 10 г клетчатки)

Этот Пудинг с клубникой и семенами чиа is a high-fiber breakfast with delicious strawberry and cream flavors.

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I love making chia pudding, like my Пудинг из семян чиа с драконьим фруктом, Пудинг тирамису с семенами чиа или Шоколадно-арахисовый пудинг с семенами чиа because they are perfect for meal-prepping and using fresh strawberries when in season.

This chia pudding tastes like strawberry and cream and it’s so good for you with iron, vitamins, 10 grams of fiber, and 6 grams of protein per serving for only 230 kcal. It’s a great snack or breakfast that keeps you full for hours.

Полный рецепт находится чуть ниже, но не пропустите все мои советы, которые вы найдете дальше, включая варианты замены ингредиентов, мои кулинарные рекомендации и пошаговые фотографии!

Пудинг с клубникой и семенами чиа

This Strawberry Chia Seed Pudding is a high-fiber breakfast with delicious strawberry and cream flavors.

5 от 3 голосов

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Время подготовки: 10 минут мин

Замачивание: 4 часов часы

Общее время: 4 часов часы 10 минут мин

Курс: Завтрак, Перекус

Кухня: американские

Количество порций: 4 сервировки

Калории: 232.6 килокалория

Автор: Карин Клодпьер

Режим приготовленияНе допускайте потемнения экрана

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Ингредиенты:

Обычные США – Метрика

• ▢ 1 ¼ чашку Несладкое ванильное миндальное молоко - (примечание 1)
• ▢ ¾ чашку Безмолочный йогурт - (примечание 2)
• ▢ ½ чашку Семена Chia - (примечание 3)
• ▢ 4 столовые ложки Кленовый сироп - (примечание 4)
• ▢ 16 унции Свежая клубника - (примечание 15)

инструкции

• In a high-speed blender, blend hulled, fresh strawberries with almond milk, yogurt, vanilla extract, and maple syrup.
• In a large mixing bowl, pour strawberry milk, sprinkle chia seeds on top, and stir with a fork to incorporate. Set aside 20 minutes at room temperature.
• Stir the pudding again every 5 minutes for the next 20 minutes to make sure the seeds distribute nicely in the milk and do not form packets of seeds.
• Refrigerate overnight or for at least 3 to 4 hours to firm up.

Заметки

Примечания 1: Feel free to use any milk you love. To boost the protein, use soy milk or any type of protein-fortified milk.

Примечания 2: Any type of plain dairy-free yogurt works.

Примечания 3: Black or white chia seeds are the same and work in the same amount in this recipe.

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

Примечания 5: If you are using thawed strawberries, weigh them to get the same amount as fresh strawberries.

Память: You can store the pudding in a sealed container in the fridge for up to 4 days.

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Питание

Обслуживание: 1выступающей | Калории: 232.6килокалория | Углеводы: 35.6g | Белок: 5.8g | Жир: 8.6g | Насыщенный жир: 0.8g | Полиненасыщенные жиры: 5.7g | Мононенасыщенные жиры: 1g | Транс-жиры: 0.03g | Натрий: 113.4mg | Калий: 305mg | волокно: 10g | Сахар: 19.9g | Витамин А: 25.1IU | Витамин С: 72.6mg | Витамин D: 0.6Pg | Кальций: 324mg | Железо: 2.1mg | Магний: 90.1mg | Фосфор: 210mg | Цинк: 1.3mg

Ингредиенты и замены

You only need 5 ingredients to make this pudding. Here’s how to pick them.

• Несладкое ванильное миндальное молоко – This is the base for the pudding, providing a light and creamy texture with a hint of vanilla flavor. You can use any milk, including soy milk or protein-fortified options to increase the protein content. Avoid flavored or sweetened varieties if you prefer controlling sweetness. If you pick unflavored milk, you can add a touch of vanilla extract.
• Безмолочный йогурт – To add creaminess and a slight tang that enhances the strawberries-and-cream flavor. Any plain, dairy-free yogurt works here, such as coconut, almond, or soy yogurt. Avoid flavored yogurts to keep the strawberry flavor dominant.
• Семена Chia – Chia seeds bring a pudding-like consistency, as they absorb liquid and form a gel. Black and white chia seeds work well, so feel free to use either.
• Кленовый сироп – To sweeten the pudding naturally without refined sugar. You can also use other liquid sweeteners like agave syrup, coconut nectar, or brown rice syrup. Avoid granulated sweeteners as they may not dissolve well in the liquid.
• Свежая клубника – To provide natural sweetness, vibrant color, and flavor. If strawberries are out of season, frozen ones work just as well—just thaw them before blending. Other berries, such as raspberries or blueberries, can be substituted for a flavor twist, but avoid fruits with low water content like bananas or apples.

How to Make Strawberry Chia Seed Pudding

This is a really easy recipe to make, here’s how.

Pour all the liquid ingredients in a blender and add fresh, sliced strawberries.

Blend the strawberry milk until it makes a smooth pink milk.

Pour the milk into a large bowl and add the chia seeds.

Stir the pudding every 5 minutes for 20 minutes and place it in the fridge for 3-4 hours.

Советы Карин

I have a few more tips to make sure you make the best chia pudding.

1. Тщательно перемешать – To achieve the smoothest and most flavorful base, blend the strawberries, milk, yogurt, and maple syrup until completely creamy with no chunks of strawberry remaining.
2. Используйте свежую сезонную клубнику – Fresh strawberries offer the best flavor and natural sweetness. If using frozen strawberries, make sure to fully thaw them before blending to avoid a diluted taste.
3. Prevent Clumps – Stir the chia seeds frequently during the first 20 minutes after mixing to distribute them evenly and prevent clumping. A whisk or fork works best for this.
4. Refrigerate Long Enough – Allow the pudding to set for at least 3–4 hours or overnight. This gives the chia seeds enough time to absorb the liquid and achieve the perfect pudding-like texture.
5. Meal Prep in Portions – Divide the pudding into small, single-serving containers before refrigerating. This makes it easy to grab and go for quick breakfasts or snacks.
6. Add Toppings Before Serving – Enhance flavor and texture by adding toppings like fresh fruit, crushed nuts, granola, shredded coconut, or a drizzle of nut butter just before eating.
7. Увеличьте потребление белка – For a more filling meal, mix in a scoop of plant-based protein powder or top with hemp seeds, almonds, or a dollop of extra yogurt.
8. Adjust Sweetness to Taste – Taste the blended base before adding the chia seeds. If it’s not sweet enough, add more maple syrup or sweetener of choice.
9. Serve Cold for Best Flavor – Chia pudding is best served cold. If you’re short on time, chill it in the freezer for 30 minutes to speed up the setting process.
10. Память – Store the pudding in an airtight container in the fridge for up to 4 days. If meal prepping, portion the pudding into jars or containers for convenience.

Идеи обслуживания

This pudding is perfect as a snack, breakfast, or dessert. Here’s how I like to serve it.

• Идеальный завтрак – Layer the chia pudding with granola and fresh berries for a parfait-like experience.
• Вариант десерта – Top with dark chocolate shavings, coconut whipped cream, or a drizzle of date caramel for a healthier dessert.
• Smoothie Bowl Base – Use leftover pudding as a base for a smoothie bowl by blending it with frozen bananas and topping with fruits, nuts, and seeds.

Больше рецептов пудинга из семян чиа

Шоколадный чиа-пудинг

Кокосовый чиа-пудинг

Малиновый пудинг с чиа

Пудинг тирамису с семенами чиа