Chia seeds are the edible seeds of a flowering plant that is grown in Mexico and parts of the United States. They are rich in fiber and omega 3 fats, a healthy, anti-inflammatory fatty acid found in fatty fish, walnuts and flax seeds. Chia seeds can be found in most grocery stores, and can also be used in smoothies or oatmeal, or to make a chia seed jam!
This is a high fiber, protein-rich dessert or snack. One serving has almost half of your daily recommendation for fiber, a nutrient that many Americans do not get enough of. Using fruit as the natural sweetener means this dish can satisfy a sweet-tooth--nutritiously!
Ingredients
Bananas
- 2, ripe (or 1 ½ cups berries or mango, mashed)
Milk
- 1 ½ cup 1%, skim, or unsweetened plant-based milk
Cocoa-powder
- 2 Tablespoons, unsweetened (optional)
Chia-seeds
- ½ cup
Toppings
- drizzle of honey, maple syrup, chopped nuts, berries
Instructions
Step 1
Peel bananas and mash well in a large bowl. If using berries or mangoes, mash those instead or purée in a blender or food processor.
Step 2
Add milk and cocoa powder (is using) and mix well to combine, and remove lumps of cocoa.
Step 3
Add chia seeds and gently stir.
Step 4
Cover and refrigferate for at least 2 hours, until thickened. Serve with a drizzle of honey or maple syrup and some chopped nuts if desired.