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Introduction
Chia seeds, once a staple in ancient Aztec and Mayan diets, have made a remarkable comeback in modern nutrition. These tiny powerhouses were so valued that they were often used as currency. Today, they're at the heart of our Overnight Chia Seed Super-Parfait, a dish that marries ancient wisdom with contemporary tastes. This parfait isn't just a treat for your taste buds; it's a celebration of wholesome ingredients that have stood the test of time. Perfect for busy mornings or as a refreshing dessert, this parfait embodies the current trend of 'functional foods' – delicious treats that also pack a significant nutritional punch.
Ingredients
• 1 cup organic chia seeds
• 3 cups unsweetened almond milk or coconut milk
• 2 tablespoons pure maple syrup or honey
• 1 teaspoon vanilla extract
• 1/4 teaspoon ground cinnamon
• 2 cups Greek yogurt (full-fat or 2%)
• 2 cups mixed fresh berries (strawberries, blueberries, raspberries)
• 1 ripe mango, peeled and diced
• 1 cup homemade or store-bought granola
• 2 tablespoons pumpkin seeds
• 2 tablespoons unsweetened coconut flakes
• 2 tablespoons goji berries (optional)
• 2 teaspoons chia seeds (for garnish)
• Fresh mint leaves (for garnish)
Step 1:
In a large mixing bowl, whisk together chia seeds, almond milk or coconut milk, maple syrup or honey, vanilla extract, and ground cinnamon until well combined.
Step 2:
Transfer the mixture to an airtight container or divide among mason jars. Refrigerate for at least 4 hours or overnight to allow the chia seeds to absorb the liquid and form a pudding-like consistency.
Step 3:
When ready to serve, give the chia pudding a good stir to break up any clumps.
Step 4:
In serving glasses or bowls, layer the chia pudding with Greek yogurt, mixed berries, and diced mango.
Step 5:
Top with granola, pumpkin seeds, coconut flakes, and goji berries (if using).
Step 6:
Garnish with a sprinkle of chia seeds and fresh mint leaves before serving.
Q: Can I make this parfait vegan?
A: Yes, simply substitute the Greek yogurt with a plant-based alternative like coconut or almond yogurt, and ensure your granola is vegan-friendly.
Q: How long does the chia pudding need to set?
A: The chia pudding needs at least 4 hours to set properly, but overnight (8-12 hours) is ideal for the best texture.
Q: Can I meal prep this parfait for the week?
A: You can prepare the chia pudding and cut fruits in advance, but it's best to assemble the parfaits no more than 1-2 days before eating to maintain freshness and texture.
• For a vegan option, use plant-based yogurt alternatives like coconut or almond yogurt.
• Choose ripe, in-season fruits for the best flavor and nutritional value.
• Toasting the coconut flakes and pumpkin seeds can enhance their flavor.
• For added protein, consider stirring in a scoop of your favorite protein powder to the chia pudding mixture.
• This recipe contains nuts (almond milk) and may contain gluten (depending on granola). Check labels if you have allergies.
• Prepare the chia pudding at least 4 hours in advance, preferably overnight, for the best texture.
Serve chilled in glasses or bowls, ensuring each serving has visible layers of chia pudding, yogurt, and fruits.
Store assembled parfaits covered in the refrigerator for up to 2 days. For best results, add granola and toppings just before serving to maintain crunchiness.
Prepare the chia pudding the night before to save time in the morning. Assemble parfaits just before serving for the best texture and presentation.
- Adjust the consistency of the chia pudding by adding more liquid if too thick or more chia seeds if too thin.
- Layer ingredients in clear glasses for an attractive presentation.
- Toast coconut flakes and pumpkin seeds for enhanced flavor and crunch.
Try using different fruits like kiwi, peaches, or pomegranate seeds. For a chocolate version, add 1-2 tablespoons of cocoa powder to the chia mixture.
Serve with a freshly brewed green tea or a smoothie made with complementary fruits.
Best in summer when fresh berries are abundant, but can be enjoyed year-round using frozen berries.
Contains nuts (almond milk). May contain gluten (check granola ingredients). Contains dairy (Greek yogurt) unless using a plant-based alternative.
