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Brain-Boosting Snack: Raspberry-Granola Chia Pudding

This make-ahead raspberry-chia pudding a brain-boosting way to kick off the day (or end the evening).

As reported in Nutritional Neuroscience, soluble fiber was found to be the most protective against cognitive decline. The mechanisms behind this brain benefit might involve the soluble fiber helping better manage blood sugar, blood pressure and cholesterol levels. There might also be interactions that take place between the gut and the brain: As the microbiota in our guts break down fiber, they release compounds called postbiotics, such as short-chain fatty acids that may impact age-related neuroinflammation.

Sources of soluble fiber inlcude flax, oats, barley, apples, peas, beans, berries, and chia seeds.

Ingredient Breakdown

Raspberries

Raspberries—edible members of the rose family—are a good source of calcium, magnesium, phosphorus and antioxidants.

Greek Yogurt

The Greeks were the first to document the use of yogurt in 100 B.C.! “Greek” yogurt today is fermented and strained in a specific way, resulting in a thicker product with a higher protein content.

Chia Seeds

Chia, a tiny seed in the mint family, has been prized since pre-Columbian times and

was a primary food in Aztec and Mayan diets.



Raspberry-Granola Chia Seed Pudding


Ingredients

  • 1/2 C milk or unsweetened nondairy milk

  • 1 C plain Greek yogurt

  • 1 C fresh or frozen (thawed) raspberries, plus more for topping

  • 2 T fresh mint (optional)

  • 2 t honey

  • 1 t lemon zest

  • 1 t vanilla extract

  • 1/2 t cinnamon

  • 6 T chia seeds

  • 2/3 C low-sugar granola


Section 2: Add Numbered Directions


  1. Place milk, yogurt, berries, mint (if using), honey, lemon zest, vanilla, cinnamon and a pinch of salt in a blender. Blend until smooth.

  2. Divide mixture between two wide-mouth jars.

  3. Add 3 tablespoons chia seeds to each jar, and stir to combine.

  4. Seal jars, then place in refrigerator to chill overnight. When ready to serve, top each jar with ½ cup of granola and a sprinkling of raspberries. Makes two servings.


I have a super simple recipe for a fantastic low sugar granola. I often make extra for my local personal training clients. If you ask nicely, I'll share the recipe with you.

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