Fortified almond & chia pudding

An overnight, no-cook calcium hit from fortified plant milk and chia.

Serves 1 · Ready in 5 min · Rich in Calcium

Ingredients

• 1 cup fortified almond or soy milk
• 3 tbsp chia seeds
• ½ tsp vanilla
• 1 cup mixed berries
• 1 tsp maple syrup (optional)

Method

1. Stir the chia, milk and vanilla together.
2. Refrigerate overnight (or at least 3 hours) until thick.
3. Top with berries and a drizzle of maple syrup to serve.

Tip: Choose a fortified almond or soy milk (around 300mg calcium per cup), that is where most of the calcium comes from.

Roughly per serve

• Calcium: 350 mg
• Protein: 8 g
• Iron: 2 mg
• Folate: 20 µg

Approximate per-serve estimates from AUSNUT and USDA food-composition data, a general guide, not individual advice.