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- Stock Your Kitchen with Healthy Ingredients
- Tips for Eating Healthier
- Chicken Paillard with Arugula and Fennel
- Chicken Soup with Fire-Roasted Tomatoes & Hominy
- Creamy Mac and Cheese with Broccoli
- Crispy Crunchy Fish Fingers
- Grilled Shrimp & Veggies with Balsamic Reduction
- Lemon Chicken Sheet Pan Dinner
- Lemony Tilapia with Butter Lettuce and Herbs
- Pearl Couscous "Tabbouleh"
- Plant-Based Beef Lentil Chili
- Rice Noodles with Shrimp, Bok Choy, and Mint
- Snapper on White Beans with Tomatoes & Green Olives
- Spinach And Mushroom Risotto
- Spinach-Ricotta Stuffed Portobello Caps
- Steamed Chicken with Vegetables and Rice
- Turkey & Red Cabbage Tortillas With Chipotle Sauce
- Quick Entrees: Healthy in a Hurry
- Snacks and Dashboard Dining
- Tips for Eating Out
- Calorie Counter
- Controlling Portion Sizes
- Cut Calories and Fat, Not Flavor
- Low-Fat Foods
- Understanding Food Terms
Raspberry Chia Pudding
Chia pudding is a food craze that doesn’t seem to be slowing. Tiny chia seeds, often found in the health food section of your supermarket, are rich in fiber, protein, calcium, and magnesium.
Soaking the seeds in liquid softens them so that they function as a thickener. When added to puréed fruit and coconut milk, the result is a light, creamy, and refreshing pudding, much like tapioca in texture.
Chia puddings should sit for at least four hours or overnight to allow the seeds time to absorb as much liquid as possible to ensure they are soft enough that they don't irritate your throat. This is especially important if you are having trouble swallowing or have any throat sensitivity.
For an even creamier texture, mix the finished pudding with yogurt or layer it with plain or vanilla yogurt for a parfait. If you want to add calories, use full-fat coconut milk. If weight gain is an issue, choose the light variety.
If desired, garnish the pudding with additional fresh raspberries before eating.
Ingredients
Serves 4
- 1/2 cup unsweetened coconut milk, well shaken
- 1/2 cup fresh or frozen raspberries, defrosted
- 2 to 3 tablespoons maple syrup, agave nectar, or honey
- 2 tablespoons chia seeds
You can substitute unsweetened (plain) almond milk for coconut milk.
Instructions
- In a blender, combine the coconut milk, raspberries, and 2 tablespoons of the maple syrup until smooth. Taste and add more maple syrup, if desired.
- Pour into a bowl and add the chia seeds, stirring well to combine. Leave in the bowl or transfer to individual ramekins for serving.
- Cover with plastic wrap and refrigerate for at least 4 hours or overnight.
Per serving
Calories: 60
Fat: 2. 5 g
Saturated Fat: 1 g
Cholesterol: 0 mg
Sodium: 0 mg
Carbohydrate: 8 g
Dietary Fiber: 3 g
Sugars: 4 g
Protein: 1 g
Calcium: 60 mg
Potassium: 70 mg
What to Eat During Cancer Treatment
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