Supercharge your day with an avocado chia pudding. Packed full of gluten-free superfood ingredients like avocado, kefir, and millet to provide healthy fats, protein, and B vitamins to power your mind and body.
The Good Kind of Fats
Half an avocado has around 115 calories and 6.7 grams of heart-healthy monounsaturated fat, which are crucial for brain development, linked to lower blood pressure, and may reduce risk of heart disease and stroke.
Avocados are also full of nearly twenty essential vitamins and minerals, including (per half avocado):
- Vitamin C (6mg) – which supports immunity and tissue growth/repair
- Folate (60mg) – necessary for brain, nervous system and cardiovascular functions
- Vitamin K (14 mg) – essential for strong bones and blood clotting
- Vitamin E (1.3 mg) – an antioxidant that protects against free radical tissue damage (free radicals from cigarette smoke, air pollution, and ultraviolet light from the sun).
- Potassium (345 mg) – avocados contain more potassium than bananas. Potassium is linked to healthy blood pressure levels, bone health, and supports digestion.
- Fiber – half an avocado contains almost five grams of dietary fiber. This fiber not only helps you feel fuller longer (meaning less snacking throughout the day), but it also supports and helps regulate digestion. A win-win!
- Lutein and zeaxanthin – may help maintain healthy eye-sight.
Ingredients
Chia Pudding Layer
- 3 tbsp chia seeds
- 2/3 cup Plain Lowfat Kefir
- 1/2 tsp pure vanilla extract
Cream Layer
- 1 cup frozen mangoes
- 1/2 large avocado pitted and peeled
- 2 soft pitted dates
- 3/4 cup Coconut Honey Whole Milk Kefir
- 1/2 tsp pure vanilla extract
- 1/4 tsp ground cardamom
Crunchy Millet
- 1 tsp coconut oil
- 1 tsp pure maple syrup
- 2 tbsp millet raw
- 1/4 tsp cinnamon
- Pinch sea salt
Directions
- CHIA PUDDING LAYER: Mix chia seeds, vanilla and kefir together in a small bowl. Place in the fridge to set while you make the other layers, stirring occasionally.
- CREAM LAYER: Place all ingredients in a high speed blender and blend until smooth and creamy. If the mixture is too thick, add a bit more kefir and blend again. Set aside in the fridge while you toast the millet.
- CRUNCHY MILLET: Melt coconut oil with maple syrup in a small skillet over medium heat. Once melted, add millet, cinnamon and sea salt and stir to coat. Toast for 3-4 minutes, until slightly golden.
- Transfer toasted millet onto a small piece of parchment paper and spread into a thin layer, using a spatula or the back of a spoon. Let sit for at least 5 minutes to cool. Once cooled, gently break into small clumps, making sure to keep larger clumps for texture.
