Creamy Chia Pudding & Muddled Mixed Berry Compote

This is honestly one of the easiest most simple yet decadent looking and tasting chia pudding parfaits ever. It is pure comfort food at its best! The chia soaked in coconut milk gives the creamiest mouthfeel along with the sweet and sour berries and warming spices makes for a deliciously nutritious and grounding breakfast, or side. We make these early in the week and pop them out of the fridge when required.

Unlike other puddings with dates, honey, maple syrup and all kinds of sugar this one won’t spike your blood sugar! In fact, I am not using ANY additional sweetener at all allowing the coconut cream/ milk and the berries to work their sweet magic – it’s truly the perfect combination. Chia seeds contain omega 3 plant based alpha-linolenic (ALA’s) along with fiber to not only slow the release of glucose into the blood stream, but to also feed our good gut buddies in our microbiota. Fiber is a super important part of the 5 to thrive (it’s actually in the last 3 of the 5) and integral for balanced blood sugar.

Creamy Chia Pudding & Muddled Mixed Berry Compote mise en place/ food prep
Bringing the berries to a simmer for the compote. Allow to cool and thicken.

Two tablespoons of chia seeds (1 ounce or 28 grams) contain about 140 calories, 4 grams of protein, 11 grams of fiber, 7 grams of unsaturated fat, 18% RDA for calcium, and trace minerals including zinc and copper. They are the richest plant source of omega-3 fatty acids. Many people don’t realise that chia seeds are a complete protein, containing all nine essential amino acids that cannot be made by the body. Protein helps to regulate our hunger hormones and shut down neuropeptide Y (NPY – has us craving fast-release carbohydrates) and peptide YY (PYY – decreases appetite) so that you feel satiated with balanced blood sugar for hours.

Berry compote ready to be spooned on top of the chia pudding.
So simple, delicious and nutritious!

A large Chinese cohort of more than 63,000 individuals found that those with the highest intakes of omega-3 fatty acids from seafood and plant sources had a 17% reduced risk of cardiovascular mortality compared with those who had the lowest intakes. Chia seeds are mostly a soluble fiber, which create a mucilaginous gel (they are hydrophilic taking up to 12 x their weight in water) that our good gut buddies like to feed on and produce short chain fatty acids (SCFA) like butyrate, which supports digestive health and disease prevention with many compelling studies on this impressive SCFA in the scientific literature. All that said, these little parfaits pack a whole lot of goodness for your brain and body!

My pretty go-to side dish for a family or friend brunch gathering.
These little pots of goodness also get served up at our dinner parties for dessert.
Our good gut buddies do their happy dance! 🙂

Creamy Chia Pudding & Muddled Mixed Berry Compote

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Recipe by Priscilla Soligo Course: Breakfast, Desserts, Snacks, Sweet Tooth
Servings

4

servings
Prep time

10

minutes

You can soak chia seeds for 2 hours, or overnight in the fridge. Add a splash of extra milk to loosen and stir through if left over night to reach desired consistency.

Ingredients

  • 400g 1⅔ Cup Canned Full Cream Coconut Milk (1 can, I prefer organic)

  • 240g 1 Cup Unsweetened Coconut Milk, or Almond Milk

  • 85g ½ Cup Chia Seeds

  • 10g 2 tsp Vanilla Extract

  • Optional Herbs & Spice Combo
  • 10g 2 tsp Fresh Ginger, grated

  • 2g 1 tsp Ground Cinnamon

  • ¼ tsp Ground Nutmeg

  • Tiny pinch Ground Cloves

  • For the Muddled Mixed Berry Compote
  • 350g 1½ Cups Frozen or Fresh Mixed Berries

Directions

  • Place coconut cream, coconut milk, chia seeds and vanilla extract into a medium bowl. Stir until well combined. Cover and allow to sit for 2 hours in the fridge. Alternatively, you can make this ahead of time the night before, leave in the fridge overnight and add a splash of extra milk to loosen if desired.
  • Meanwhile, on the stove on low heat in a small pot, place berries inside. Put the lid on top and bring to a simmer stirring intermittently. Using the back of a fork, mash the berries. The pectins from the berries will release and cause it to slightly thicken. Set aside to cool. The cooling process will thicken the compote even more.

  • Remove chia pudding from the fridge. Add in the ginger, cinnamon, nutmeg and cloves and stir through until well combined.
  • To assemble: Spoon four equal parts of the chia pudding into parfait glasses, or small glass jars. Spoon the berry compote on top and garnish with some (optional) berries. Enjoy!

Notes

  • Storage: Store chia pudding in the fridge in a glass sealed container (I use jars) for up to 3 days.

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