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29 July 2016

cakes and desserts

RASPBERRIES CHIA PUDDING WITH YOGURT AND FRESH FRUITS

by Kristel Cescotto

I’m back at it again. After all something so cool deserves a variation on this theme. So, there you have a more pinky variant of the classic chia pudding: a raspberry superfood topped with greek yogurt and lots of beautiful fresh fruit. Because when you’re gasping in front of the PC in the last days of pre-holiday work (I see you) is exactly what you guys need.

Do you know what chia seeds do to our body balance once ingested?

These tiny tasteless seeds from South America are a very powerful natural food supplement, an excellent source of Calcium (even more than Sesame), essential antioxidants such as Omega-3, Omega-6 and amino acids.

Not only that, their intake of vitamins and minerals is surprising. Chia seeds have a content of:

  • Vitamin C seven times higher than oranges,
  • amino acids and antioxidants four times higher than blueberries,
  • a content of Potassium double the bananas one,
  • the presence of Iron three times higher than spinach.

Other minerals content like Selenium, Zinc and Magnesium are amazing regarding concentration, energy and strong nerves.

They are also very easy to find, you can find them in supermarkets or otherwise, in any fair workshop solidarity, biological or natural food market. Another advantage of chia seeds is their easy storage, just keep them in a cool, dry place and they preserved for a couple of years. The only recommendation is their consumption, should be eaten raw, even better if in the form of pudding as we suggest. Why? Because chia seeds are able to absorb water in much higher quantities to their weight, releasing a sort of “gel”, particularly beneficial for bowel cleansing. Therefore, they favor its correct operation by promoting the formation of short chain fatty acids, thus improving the health of the colon. In addition, its swelling fibers in the stomach increase the sense of satiety, preventing us from taking too large and caloric meals. The chia seeds contain no cholesterol or simple sugars (they are also gluten-free) and they’re able to reduce the absorption of them. They are therefore suitable for those who’re trying to lose weight, since they are able to provide essential nutrients and energy without allowing the body to required large quantities of food. Ultimately, a super food that will never be lacking in our pantry!

 

INGREDIENTS (serves 2, for you and your bestfriend)
  • 4 tablespoons of chia seeds
  • 1 cup of rice milk (or coconut, or almond, or the one that suits you best)
  • 1 cup of crushed ice
  • Mint leaves q.s.
  • 2 handfuls of red fruits
  • 2 teaspoons of brown sugar
  • 4 tablespoons of greek yogurt
  • 1 teaspoon of honey
  • Peaches, currants, raspberries, and all the fresh fruit you want

 

Matching soundtrack: If I ever feel better, Phoenix

 
PROCESSS

First of all prepare the chia pudding pouring the seeds into a bowl where immediately add milk, stir and let stand in the fridge for half an hour. Believe it or not, after this time, the seeds will inflate and will release a kind of gelatin into the milk going to create a pudding. Gently wash the red fruits and blend them in a mixer with cane sugar and a few leaves of mint. Once reduced to a puree, add ice and blend together for a few seconds. Now you just have to add in the chia pudding, pour it into two glasses and finish with a spoonful of yogurt, honey and fresh fruits. Enjoy.

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Photography: Sara Cartelli.
© Immagini The Eat Culture.

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Author

Kristel Cescotto

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Kristel Cescotto

Bio:

Cogitatrice impegnata, praticante dell’Amore Universale, su di lei nemmeno una nuvola. A 30 anni non ha ancora la minima idea di come vuole essere a 32: una, nessuna ma forse non centomila. Grazie al cielo tutto scorre. Panta rei. E alla fine, come in uno splendido giardino Bahai, verrà estasiata da un’illuminazione. E vivrà per sempre felice e contenta.

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