Is it just me and my older age that I can’t get out of my mind the association of pudding and Bill Cosby? Seriously, I grew up with maybe 25% of my calories from the Jell-O Pudding mixes. Oh wait, that’s not right.
It was actually sugar-free, fat-free Jell-O that I remember being a staple starting around 12 years old. You know, early 80s time frame when eating fat was evil and young girls picked up on the vibe that we needed to be skinny and thin to be healthy. Except we were eating stuff like this “to save calories”:
Dang… on many levels.
So, it’s cool that we have newer alternatives to puddings and if we’re fortunate enough (“food secure” and “food privileged”), we can choose to make more nutrient-dense pudding-like mixes.
Because I’ve been on a “food in a jar” kick lately, this one was intended to be a bit lighter in its heartiness level since a few of the recent ones have been pretty filling. Consider this one to be more “snack size”.
Recipe for Overnight Vanilla Berry Chia Pudding
Ingredients: (for 1 serving)
8 oz (240 ml) of an unsweetened milk* (I used Califia Almond Milk; if you need more protein or want to bulk this up more, then use a protein milk like cow, soy, or another fortified non-dairy option such as Ripple or Silk’s Protein)
2 Tbsp (20 gm) chia seed
3 Tbsp (15 gm) of vanilla plant protein powder (I used Garden of Life’s version)
1 Tbsp (10 gm) hemp hearts
3/4 c (105 gm) frozen mixed berry blend (I used Trader Joe’s Berry Medley which is a mix of strawberries, blackberries, raspberries and blueberries)
*If you desire more vanilla flavoring, you can choose an unsweetened vanilla milk and/or add 1/2-1 teaspoon of vanilla extract, or consider a couple vanilla-flavored Stevia drops.
Preparation:
Use a mason jar or container with a tight-fitting lid. Add about half of the milk first, then the chia, and then the rest of the milk. Add the protein powder and hemp and stir a few times. Add the berries to the top. Close it up, shake well a few times and store in the fridge overnight. When ready to consume, give it a few stirs before enjoying right out of the jar!
Basic nutrition info:
~315 calories
24 gm carbohydrate (12.5 gm fiber)
19 gm protein
15.5 gm fat
1:1 ratio of carb to protein
Most other chia puddings like this have added sugar, but I suggest letting the fruit naturally sweeten the pudding. You can mash the fruit to release its juices as you’re eating it. Plus, depending on your protein powder selection, it can impart its own sweetness to yield the “just right” level of satisfying the palate.
Hope you enjoy. Let me know if you try it!
-Dina