Category Archives: raspberries

Choc-raspberry chia pudding

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This protein-packed dessert is light on calories, and so simple to make. Best of all, it’s not only packed with healthy ingredients, it’s really delicious.

It does take quite a while for the chia seeds to absorb the liquid, so allow plenty of time for that part of the process.

Serves 2-3

1 cup milk, any kind you like – skim, almond, coconut, whatever
2 tsp raw cocoa powder
1 tsp vanilla extract
40g chocolate or vanilla whey powder
4 tbs chia seeds – I used black but white would be fine too
1 cup fresh or frozen raspberries (defrosted)
Extra 1/2 cup of raspberries to decorate

In a bowl, whisk milk, cocoa, vanilla and whey together until well mixed. Add chia seeds, stirring with a spoon for a minute or two until the seeds are well and truly moistened. Place the bowl in the fridge and give it a stir every 15 minutes or so for the first hour, breaking up any clumps, then leave it for a few hours or overnight to absorb the liquid.

Just before serving, stir the raspberries through the mixture, then spoon the pudding into serving glasses or bowls. Arrange the extra raspberries on top.

You can add extra toppings – try chopped toasted almonds, shredded coconut, or a little chopped dark chocolate (or all three!).

If you have an extra-sweet tooth, you could add some maple or agave syrup or your choice of sweetener to the milk mixture. Personally, I find the sweetener in my whey powder is enough, and I like the tart contrast of the raspberries. Play around with the recipe and make it suit you, though. :)

Nutrition info
I made mine with 99% fat free milk, and the stats for one-third of the recipe (with no extra toppings added) worked out to:

Calories                     193
Protein                       15.8g
Carbohydrate             9.2g
Fat                              7.9g

 

Edit: I’ve discovered that different chia seeds take different amounts of time to soak up the liquid in a recipe. It may also depend on the type of liquid you use and/or on other ingredients included in the recipe.

Since I made this pudding, using black chia seeds, I’ve created another, using the white kind (and a different brand – not sure if that has any impact?) – and those took very little time to suck up the coconut milk I added.

So you may have to experiment a bit to get your puddings perfect. That’s OK – you only have to add more chia seeds or more liquid; you’re unlikely to ruin your pudding.

Raspberry pudding

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I remember fools and flummeries being a staple of my childhood. Looking back, I guess they were easy and cheap desserts to serve up to the family. But they seem to have gone out of fashion, although those packet mix instant puddings that you mix with milk, then refrigerate and serve are obviously based on these light and creamy concoctions.

I wanted something sweet the other day, but didn’t want to splurge a ton of calories on it, and I was inspired by my childhood memories to come up with this pudding:

Serves 4-6

1 sachet of raspberry diet jelly
200g low fat ricotta
500g vanilla diet yoghurt
1 cup frozen raspberries
1-2 tsp xylitol or other sweetener

Make up the jelly in a large mixing bowl as per the instructions and place it in the fridge to cool. When it’s cool but not yet set, add the ricotta and yoghurt and beat with an electric mixer on low speed until well combined. Increase speed to high and beat for 3-4 minutes. Pour into glasses or small serving bowls and refrigerate for several hours until set.

Raspberry topping

Half an hour or so before serving, defrost the raspberries in a bowl in the microwave (about a minute on high should do it). Mash any lumps with a fork and mix in the xylitol. Allow to cool and pour the sauce over the top of each pudding.