Raspberry lemon chia pudding

This no-cook, easy lemon-raspberry dessert comes with some nutritional bonuses. It’s very high in fibre, offers heart-healthy omega-3 fats and a fair amount of protein. Delicious and nutritious!

Prep Time:
5 minutes

Cook Time:
N/A

Calories:
160

Serving Size:
¾ cup (175 mL)

Ingredients

Serves: 4

¼ cup (60 mL) chia seeds
1 cup (250 mL) low-fat milk or unsweetened soy milk
¼ cup (60 mL) chopped, toasted almonds
1 Tbsp (15 mL) honey
1 tsp (5 mL) lemon zest
1 Tbsp (15 mL) lemon juice
2 cups (500 mL) raspberries

Instructions

Whisk chia seeds, milk, almonds, honey, lemon zest and lemon juice in a mixing bowl until combined. Divide into four 6 oz (175 mL) glasses or jars (about ⅓ cup/80 mL in each). Refrigerate for one hour.
Top each with ½ cup (125 mL) raspberries before serving.

Tips:

Nutrition know-how: One Tbsp (15 mL) of chia seeds provides about 5 grams of soluble fibre, which helps you feel full and supports gut health. Be sure to consume lots of water if you do not soak the seeds first or they may cause digestive issues. They are also considered a good source of polyunsaturated omega-3 fats, which support heart health.

Nutritional Information Per ¾ cup (175 mL)
Amount		% Daily Value
Calories 160
Fat 8 g		11 %
Saturated Fat 1 g + Trans Fat 0 g		5 %
Cholesterol 5 mg
Sodium 30 mg		1 %
Carbohydrate 21 g
Fibre 9 g		32 %
Sugars 10 g		10 %
Protein 6 g