Chia seeds are a power house of nutrients filled with protein and fiber. This recipe is a nutrient dense, guilt free snack for any occasion. With 18 g carbohydrate, a serving is about one carb choice for individuals with diabetes. While there is 9.4 g sugar, there is no added sugar and has the natural sugar from the fruit.
1 cup 1% milk
4 tbsp chia seeds
½ tsp vanilla extract
1 cup frozen peaches
1 cup frozen pineapple
3-7 tbsp water
1-2 slices peaches for garnish
In a medium bowl, whisk milk, chia seeds and vanilla together, then chill in the refrigerator for 15 minutes. Whisk periodically to allow the chia seeds to disperse. In a blender, puree peaches and pineapple together. Slowly add 1 tbsp water at a time until fruit is smooth (all water may not be used). Using a ½ measuring cup, divide fruit puree into four 1-cup glass dishes. Then, slowly pour chia seed mixture over the fruit puree. Carefully top with sliced peaches for garnish.
Makes 4 servings (½ cup each).
Per serving: 132 Calories, 5 g Fat, 1 g Saturated Fat, 3 mg Cholesterol, 30 mg Sodium, 18 g, Carbohydrate, 6 g Fiber, 5 g Protein.
TIPS
Elevate this dish by serving in small stemware.
Substitute mango or other frozen fruits for a different taste.