Pumpkin Chia Breakfast Pudding nutritious and delicious
Everyone I know is looking for a quick breakfast that is loaded with healthy ingredients and great taste. A few years ago, when the chia seed became popular for something besides the 'Chia Pet', I started to experiment with them.
Chia seeds are tiny little powerhouses of fibre, protein and Omega-3 fatty acids that become swollen and gelatinous when you add them to liquid.
I made lots of different 'pudding' concoctions, and my favourite is this pumpkin chia breakfast pudding. Pumpkin is low in calories and loaded with vitamins and fibre. More important, it tastes great, especially with the addition of our much-loved pumpkin spice mixture of cinnamon, ginger, nutmeg, allspice and cloves.
I make this pudding with hazelnut milk and vanilla Greek yoghurt, making it a high-protein dish. If you can't find hazelnut milk, you can use any unsweetened nut milk. The extra yoghurt gives the pudding added body so it doesn't taste watery. It's sweetened with maple syrup, the perfect pairing for the pumpkin and spices.
Serve the pumpkin pudding with your favourite fresh fruit, crunchy green pumpkin seeds and a drizzle of maple syrup for a happy awakening.
Pumpkin Chia Breakfast Pudding
Start to finish: 5 minutes
1 cup hazelnut or other unsweetened nut milk
1 cup vanilla Greek yoghurt
1/4 cup maple syrup
1 cup chia seeds
1/2 15-ounce can of organic pumpkin pie mix with all the spices or 8-ounce of pumpkin puree and 1 tablespoon of pumpkin pie spice.
1Mix all ingredients well. Refrigerate in a closed container overnight. Will keep in the refrigerator for a week.
2Place 1/2 cup of pudding in a bowl. Garnish as desired with a dollop of yoghurt, a tablespoon of pumpkin seeds for crunch, a drizzle of maple syrup and your favourite fruit for serving.
Nutrition information per serving: 190 calories; 103 calories from fat; 11g fat (2g saturated; 0g trans fats); 3mg cholesterol; 119mg sodium; 19 g carbohydrate; 13g fibre; 5g sugar; 9 g protein.
- Elizabeth Karmel is a barbecue and southern foods expert. She is the chef and pit master at online retailer CarolinaCueToGo.com and the author of three books, including 'Taming the Flame'.