Dairy free alternatives may be used in this simple mid-morning or afternoon snack. Examples include almond, soy or coconut milks. Maple syrup has been incorporated as it is low FODMAP (as compared to honey) and chia seeds are high in ALA omega-3’s which have anti-inflammatory qualities. Berries are a great source of antioxidants such as flavanols and flavonoids, which prevent or slow damage caused to cells by waste substances known as free radicals. This is a definite to try!

Serves: 1 

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Ingredients:

  • ¼ cup milk (skim/ almond/ soy/ coconut)
  • 1 tablespoon chia seeds 
  • 1 teaspoon maple syrup 
  • ¼ cup blueberries 

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Method: 

  1. Place the milk in a jar and sprinkle in the chia seeds.  
  2. Drizzle in the maple syrup and mix well.  
  3. Continue to stir the milk, seeds and maple syrup, until all ingredients are evenly distributed through.  
  4. Cover and refrigerate the pudding for a minimum of 2 hours or overnight. 
  5. Serve with berries and enjoy as a morning tea snack!
Written by 
Mary-Anne Chamoun
Mary-Anne is an Accredited Practising Dietitian and Accredited Nutritionist who has been working in a clinical setting since 2007. She has a particular interest in managing diabetes, malnutrition, IBS, inflammatory bowel disease, and weight loss.