Approved by an Accredited Practising Dietitian
Why this recipe is good for you
This recipe is especially rich in Calcium, Omega-3 and Fibre.
- Calcium — Calcium helps build and maintain strong bones and teeth and supports normal muscle and nerve function — important throughout life and particularly around menopause.
- Omega-3 — Omega-3 fats support heart, brain and mood health, and are important in pregnancy for your baby’s brain and eye development.
- Fibre — Fibre supports healthy digestion, helps steady your blood sugar, and feeds the good bacteria in your gut.
An overnight, no-cook calcium hit from fortified plant milk and chia.
Breakfast / Snack · Serves 1 · Ready in 5 min · Rich in Calcium, Omega-3, Fibre
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
- Stir the chia, milk and vanilla together.
- Refrigerate overnight (or at least 3 hours) until thick.
- 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
- Iron: 2 mg
- Calcium: 350 mg
- Protein: 8 g
- Folate: 20 µg
- Fibre: 9 g
- Omega-3: 2200 mg
Everyday recipes with approximate per-serve nutrient values estimated from AUSNUT and USDA food-composition data. A general guide, not individual advice.
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