Kabaklı Chia Tohumlu Puding (8g Lif)

Bu Kabaklı Chia Tohumlu Puding is a delicious and easy healthy breakfast rich in fiber, omega fatty acids, and protein, and made with no dairy.

İçindekiler

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Kabaklı Chia Tohumlu Puding

Bu Kabaklı Chia Tohumlu Puding is a delicious and easy healthy breakfast rich in fiber, omega fatty acids, and protein, and made with no dairy.

5 itibaren 2 oy

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Hazırlama Süresi: 10 dakika dakika

soğutma: 6 saatler saat

Toplam zaman: 6 saatler saat 10 dakika dakika

Ders: Kahvaltı - Breakfast

Mutfak: Amerikan

porsiyon: 2 porsiyon

Kalori: 213.5 kcal

Yazar: Carine Claudepierre

Pişirme ModuEkranınızın kararmasını önleyin

1x2x3x

malzemeler

ABD Geleneksel - metrik

• ▢ ¼ Fincan Chia Tohumlar - (not 1)
• ▢ 1 Fincan Badem sütü - (not 2)
• ▢ ¼ Fincan Balkabağı Püresi - (not 3)
• ▢ 2 yk Akçaağaç şurubu - (not 4)
• ▢ ½ çay kaşığı Vanilya Özü
• ▢ ½ çay kaşığı Balkabağı Turtası Baharatları - (not 5)

Hizmet etmek

• ▢ 2 yemek kaşığı pekan - ince doğranmış
• ▢ 2 çay kaşığı Akçaağaç şurubu - to coat the nuts, optional
• ▢ 1 tutam Balkabağı Turtası Baharatları

talimatlar

• 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.

notlar

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

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

Notlar 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.

Notlar 4Agave şurubu veya hindistan cevizi nektarı gibi herhangi bir sıvı tatlandırıcı kullanılabilir.

5 Not: 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.

Depolama: You can store the pudding in the fridge in sealed airtight jars for up to 3 days.

Ekipman

Cam Kavanoz (15 ml)

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Beslenme

Porsiyon: 1serving (1/2 the batch) | Kalori: 213.5kcal | Karbonhidratlar: 28.3g | Protein: 6.2g | Şişman, yağ: 8.9g | Doymuş yağ: 2.7g | Doymamış yağ: 5g | Tekli Doymamış Yağ: 0.5g | Trans yağ: 0.03g | Sodyum: 14.5mg | Potasyum: 178.1mg | Lif: 8.3g | Şeker: 16.4g | A vitamini: 14.8IU | Vitamin B12: 1.7ug | C vitamini: 0.4mg | D vitamini: 59ug | Kalsiyum: 240.9mg | Demir: 1.8mg | Magnezyum: 99.6mg | Fosfor: 218.3mg | çinko: 1.6mg

Malzemeler ve Değişiklikler

Bu tarifi yapmak için sadece birkaç basit malzemeye ihtiyacınız var. İşte bunları nasıl seçeceğiniz ve değiştireceğiniz.

• Chia Tohumlar – 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.
• Badem sütü – 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.
• Balkabağı Püresi – 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.
• Akçaağaç şurubu – This provides a clean, natural sweetness that I find pairs perfectly with pumpkin. Agave syrup or coconut nectar are also fine substitutes.
• Vanilya Özü – This adds a lovely warm flavor that complements the pumpkin and spices wonderfully.
• Balkabağı Turtası Baharatları – 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.
• pekan – These add a delicious buttery crunch and healthy fats, making the pudding more satisfying.

How to Make Pumpkin Chia Seed Pudding (In Pictures)

Carine'in İpuçları

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.
• Protein Tozu Ekle – 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.
• Bir Çıtırtı Ekleyin – 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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