Pumpkin Chia Pudding Parfait

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I love chia pudding. Chia has virtually no flavor, yet is packed with nutrients and fiber. Sweeten it a bit with natural sweeteners, and you have a decadent breakfast that tastes like dessert. I work chia into so many of my dishes because of their versatility.

Further Food Nutritionist Commentary:

This parfait is guaranteed to fill you up! The macronutrient profile can serve as a meal replacement. This recipe gets even better with iron content higher than most breakfast meals or parfaits. Pumpkin puree naturally provides vitamin A, which has many physiological functions beyond helping with eyesight, including cell differentiation (cell growth and specialization), and gene regulation. As a bonus, the fiber in this recipe serves as a probiotic, which supports friendly gut flora. If your body doesn’t normally get a lot of fiber on a daily basis consider easing your way into it. If you are sensitive to sugar alcohols and are choosing to sweeten with stevia, be sure to check the ingredients. Some brands add multiple sugar alcohols along with the stevia.


By Kathleen Benson, RDN LD

Pumpkin Chia Pudding Parfait

  • Prep Time: at least 1 hour
  • Cook Time: 5-10mins
  • Servings: 1

Ingredients

1/2 cup lite coconut milk

1/4 cup chia seeds

1 tablespoon agave or stevia

3/4 cup pumpkin puree

1 tablespoon cinnamon

pinch of nutmeg

Instructions

  1. First, whisk together the coconut milk, sweetener and chia seeds.
  2. Allow to sit in fridge for at least 1 hour, or overnight until there is a pudding consistency.
  3. In the morning, mix pumpkin puree, nutmeg and cinnamon.
  4. Layer the chia pudding and the spiced puree in a small cup.
  5. Optional: Top with granola and nuts. Add a drizzle of maple syrup for more sweetness. Grab a spoon and enjoy.
First, whisk together the coconut milk, sweetener and chia seeds. Allow to sit in fridge for at least 1 hour, or overnight until there is a pudding consistency. In the morning, mix pumpkin puree, nutmeg and cinnamon. Layer the chia pudding and the spiced puree in a small cup. Optional: Top with granola and nuts. Add a drizzle of maple syrup for more sweetness. Grab a spoon and enjoy.

Nutrition Information

Per Serving:  Calories: 436; Total Fat: 20g; Saturated Fat: 6g; Monounsaturated Fat: 0g; Polyunsaturated Fat: 10g; Cholesterol: 0mg; Sodium: 9mg; Potassium: 275mg; Carbohydrate: 50g; Fiber: 32g; Sugar: 21g; Protein: 16g

Nutrition Bonus:  Calcium: 40%; Iron: 38%

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