Approved by an Accredited Practising Dietitian
Why this recipe is good for you
This recipe is especially rich in Fibre, Omega-3 and Calcium.
- Fibre — Fibre supports healthy digestion, helps steady your blood sugar, and feeds the good bacteria in your gut.
- Omega-3 — Omega-3 fats support heart, brain and mood health, and are important in pregnancy for your baby’s brain and eye development.
- Calcium — Calcium helps build and maintain strong bones and teeth and supports normal muscle and nerve function — important throughout life and particularly around menopause.
An overnight pudding where chia seeds deliver plant omega-3 and a big dose of fibre — topped with vitamin-C-rich kiwi.
Breakfast / Snack · Serves 2 · Ready in 5 min · Rich in Fibre, Omega-3, Calcium
Ingredients
- 1/4 cup chia seeds
- 1/4 cup rolled oats
- 1.5 cups milk of choice
- 1 tsp maple syrup
- 2 kiwifruit, sliced
- 1 tbsp flaked almonds
Method
- Stir the chia, oats, milk and maple together.
- Refrigerate overnight until thick.
- Top with kiwi and almonds.
Tip: Chia seeds swell to a pudding overnight — no cooking needed.
Roughly per serve
- Calcium: 200 mg
- Protein: 8 g
- Fibre: 10 g
- Omega-3: 2500 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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