I’ve been thinking of getting away for a week or so. A chance for mum and I to have some quiet time. Getaways make me think immediately of Port Douglas and my beloved Four Mile Beach, in far north Queensland. It was my father’s favourite spot as well and so a perfect place for us to go. Unfortunately, it’s just not on the cards right now. But that’s OK. We’ll get there hopefully in April or May next year.
All I can really manage right now is to bring a little of the tropics into our lives at home. It is not such a bad compromise, is it? Mango season is just starting and red papayas are brilliant right now. Bananas, pineapple, and passionfruit are always abundant … the possibilities are endless. Of course, it has to be healthy. Of course, it has to be light. Doubling up as dessert and breakfast food or snack? Check.
Chia puddings have become a real phenomenon and there are countless recipes to be found across the interwebs. Go crazy with a Google search or on Pininterest to find inspiration for fabulous flavours. But don’t just look at them. Go make them. They are really delicious and chia seeds are a powerhouse full of nutrients and fibre.
This is one I currently love and it is suitable for people with a range of food intolerances or allergies. While it is not one of my protein recipes, I’ve included the macronutrient profile, for anyone counting macros, as I do.
It doesn’t get easier than this.
Stay healthy, enjoy life, and be kind always, my friends 🙂
This dessert (or healthy breakfast treat!) is free of gluten, refined sugars, tree nuts, and dairy. It is also low FODMAP and suitable for those with a range of food intolerances.
I used a combination of red papaya and passionfruit for the topping and it was magical. Both of these fruits are low FODMAP so make a great alternative to the more traditional combination of mango and passionfruit. I like the tartness of passionfruit. If you prefer it less tart, use more papaya and less passionfruit, to taste. Anything goes.
Any tropical fruit is great on top of the coconut chia pudding. Fruits that work well (on their own or in combination) include:
▸ pineapple ▸ mango ▸ passionfruit ▸ red papaya ▸ banana ▸ lime ▸ cherry (top with shaved chocolate!)
or whatever you fancy.
250 millilitres coconut milk*
15 millilitres coconut nectar
1/4 teaspoon vanilla powder**
30 grams white chia seeds
100 grams ripe red papaya, diced
65 grams passionfruit puree (e.g. Boiron) OR strained fresh passionfruit pulp
shredded coconut or extra diced fruit, for decoration
In a small bowl, mix together the coconut milk, coconut nectar, vanilla, and chia seeds. Stir well. I like to use a whisk to make sure there are no clumps.
Let sit for about 15 minutes, stirring occasionally to make sure the chia seeds are evenly distributed. When the pudding starts to thicken, transfer to serving dishes and cover with cling film. Let the puddings set for several hours, or overnight, in the refrigerator.
Puree the fruit and spoon carefully on top of the chia puddings. Top with some shredded coconut or maybe some extra diced fruit, and serve.
*I used Coconut Dream Unsweetened coconut milk. I prefer it to canned coconut milk. It has a more delicate flavour that makes it more suited to desserts. Use your favourite brand.
**Vanilla powder is just ground vanilla seeds. I use Professional Whey organic vanilla powder. The flavour is incredibly intense. Use a good quality vanilla bean paste instead or scrape the seeds of 1/4 of a fresh vanilla bean.
I have included macros for the chia pudding on its own and with the fruit topping, as per the recipe, as stated.
I’ve also used the nutritional information related to the specific coconut milk that I have used. There will be some variations, if you use other brands with a very different fat or carbohydrate content.
It’s a great source of carbohydrates and makes for a delicious and light post workout snack too.
Macros are for the full recipe. Divide by the number of servings, as required.