This is the second chia pudding to make it onto my website…I’m sharing it because I’ve been working with increasing numbers of people for whom a banana (a high glycemic fruit), which I used in my other chia pudding recipe, was causing a blood sugar spike.  

This recipe, adapted from Angela Liddon's "Oh she glows everyday" cookbook, is super easy, and features berries (lower glycemic fruits) which shouldn’t spike blood sugar.

*This could be used as a tasty dessert option (after a full meal, and before a walk!) OR as an easy breakfast option  Note, if it's going to be for breakfast I recommend making it in bigger jar so you can have room to add nuts & seeds (e.g., almonds/walnuts/pecans & hempseeds/flaxseeds) as well as some collagen to increase the protein content.

Ingredients for chia pudding: 

• 1 x 14 oz can of coconut milk - choose full fat for extra creaminess 
• ¼ cup chia seeds (whole) 
• 1 T of maple syrup/date syrup (or to taste)
  Note, you also try replacing this with few drops of monk fruit or liquid allulose instead.  FYI - I'm NOT endorsing liquid allulose but want you to know it may be an option. 
• 1 tsp vanilla extract 
• Pinch of salt
  
  

Ingredients for the parfaits:

• Mixed berries, previously frozen & allowed to thaw so you get the ‘juice/liquid’ from the berries once they’ve defrosted 
• Low-no sugar granola (optional) 
• Large flake coconut chips (optional)
  
  

Directions:

• The secret to making an appetizing looking chia pudding is to make the chia pudding first and then assemble the parfaits afterwards.
• In a bowl or large Mason jar whisk the coconut milk, chia seeds, maple/date syrup (or whichever alternative you’ve decided on), vanilla extract & salt until well combined.
  Note, I like to do this very quickly in my Vitamix…any good blender will do, but know you’ll only need to blend it for ~10 seconds because you want the chia seeds to remain intact.
• Put the lid on the Mason jar or cover the bowl with a plate and refrigerate for at least 3-4 hours or overnight.
• Get 3-4 mini glasses (these are my favorites because they remind me of Spain!) and fill the base of each glass with a spoon or two of the defrosted mixed berries, then spoon in some of the chia pudding, then add another layer of berries, and keep going until you fill the glass.
• Sprinkle granola or coconut chips on top for extra appeal!
• Enjoy.