low FODMAP chia pudding (v)

Recipes

low FODMAP chia pudding (v)

A perfect on-the-go protein packed breakfast option that can be prepared a night in advance. Top it up with fresh raspberries and blueberries! Add cocoa nibs for an extra portion of antioxidants.Β [serves 3]

Does not contain allergens.

πŸ₯• Ingredients:

  • Β 250ml plant-based oat milk
  • 1 tablespoon cinnamon
  • 2 tablespoons cocoa powder
  • 1 teaspoon vanilla extract
  • 2 tablespoons cocoa nibsΒ [Β πŸ’πŸ»Β optional ]
  • 2 tablespoons maple syrup
  • 3.5 tablespoons chia seeds
  • Approx. 8 blueberries and 4 raspberries per serving

🍳 Equipment:

  • Fridge
  • Bowl: Medium (bit bigger than a standard breakfast bowl)
  • Cooking cutlery: Teaspoon, tablespoon
  • Cling film or airtight container

πŸ’š low FODMAP truths:

  • Cocoa powder: Most brands are low FODMAP, e. g. they only contain cocoa powder. We cannot give advise but be careful with brands that contain many other ingredients

 

  • Chia seeds: Limit large quantities (48g or approx. 4 tablespoons), as they contain high amounts of oligos (fructans)

 

  • Blueberries: Limit large quantities (60g or approx. >40 blueberries), as they contain high amounts of oligos (fructans)

 

  • Raspberries: Limit large quantities (90g or approx. >20 raspberries), as they contain high amounts of oligos (fructans)

πŸ₯„Β CHIA PUDDING

 

1. Bowl: In medium bowl (bit bigger than a standard breakfast bowl), mix:

+ 250ml plant-based oat milk
+ 1 tablespoon cinnamon
+ 2 tablespoons cocoa powder
+ 1 teaspoon vanilla extract
+ 2 tablespoons cocoa nibsΒ [Β πŸ’πŸ»Β optional ]
+ 2 tablespoons maple syrup
+ 3.5 tablespoons chia seeds

 

2.Β Refrigerate:

+Β Cover bowl with cling film and refrigerate [Β  cover the chia pudding with cling film or transfer it into an airtight container so it does not pick up flavours or smells from other foods in the fridge ]
+ Alternatively, refrigerate a few hours only and enjoy on the same day

 

3.Β Prepare on-the-go chia pots:

+Β After refrigeration for a few hours or overnight, transfer chia pudding into a smaller sized airtight containerΒ [Β πŸ’πŸ»Β approx. 220g per serving. Add fresh blueberries and/or raspberries just before you leave to avoid them to be soggy. Alternatively, put them in a separate airtight container and add them to the chia pudding later ]

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