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Blueberry Chia Granola Pudding

Serves 1.

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    If your mornings are harried, this make-ahead berry good pudding is your ticket to enjoying a lightning-fast meal without sacrificing sound nutrition. When soaked in liquid, the chia forms a gel and provides a pudding-like texture.

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    Tip

    Granola is a delicious, crunchy breakfast option. But some contain alarming amounts of added sugar. Generally, you’re looking for one that delivers no more than 10 g of sugar per 1/2 cup (125 mL) serving, ideally mostly from dried fruits, and has at least 3 g of dietary fibre.

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    Blueberry Chia Granola Pudding

    Ingredients

    • 1/4 cup (60 mL) milk or plain nondairy milk
    • 1/2 cup (125 mL) plain Greek yogurt
    • 2/3 cup (160 mL) fresh or frozen (thawed) blueberries, plus more for topping
    • 1 Tbsp (15 mL) maple syrup
    • 1/4 tsp (1 mL) cinnamon
    • 1/8 tsp (0.5 mL) almond extract
    • Pinch of salt (optional)
    • 2 Tbsp (30 mL) chia seeds
    • 1/3 cup (80 mL) low-sugar granola
    • 1 Tbsp (15 mL) coconut flakes

    Nutrition

    Per serving:

    • calories452
    • protein19g
    • fat12g
      • saturated fat4g
      • trans fat0g
    • carbohydrates71g
      • sugars38g
      • fibre14g
    • sodium79mg

    Directions

    01

    Place milk, yogurt, blueberries, maple syrup, cinnamon, almond extract, and salt (if using) in blender and blend until smooth. Place mixture in wide-mouth jar, add chia seeds, and stir to combine. Top with granola, coconut flakes, and fresh blueberries. Seal shut again and chill overnight.

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    This recipe is part of the Teeny Eats collection.

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    Going Pro
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    Going Pro

    You might think of protein as something you mainly get from a meal and, therefore, not a component of dessert. But, if you’re going to opt for dessert from time to time, why not consider working in ingredients that go big on this important macronutrient? It’s easier (and more delicious) than you may think! Protein is an essential part of every cell in your body and plays a starring role in bone, muscle, and skin health. So, certainly, you want to make sure you’re eating enough. And it’s best to spread protein intake throughout the day, since your body needs a continual supply. This is why it can be a great idea to try to include protein in your desserts. When protein is provided in sufficient amounts in a dessert, it may help you feel more satiated and help temper blood sugar swings. Plus, in many cases, that protein comes in a package of other nutritional benefits. For instance, if you’re eating a dessert made with protein-packed Greek yogurt, you’re not just getting protein; you’re getting all the yogurt’s bone-benefitting calcium and immune-boosting probiotics, too. Adding nuts to your dessert doesn’t just provide plant-based protein, but it also provides heart-healthy fats. Yes, desserts need not be just empty calories. Ready for a treat? These protein-filled desserts with a healthy twist are dietitian-approved—and delicious.