Fruity Coconut Chia Parfait

BEST FOR

Breakfast

INGREDIENTS

SERVES 2-3

• 1 cup coconut milk
• 1½ tablespoon powdered jaggery
• ½ ripe banana
• ⅛ teaspoon rock salt
• 2 tablespoons chia seeds
• 1 cup chopped mixed fruits (such as banana, mango, grapes, pear, kiwi, orange, pomegranate, berries)

Garnish

• edible flowers (optional)
• fresh seasonal fruits

PRE-PREPARATION

Method

1. Place coconut milk, jaggery, banana and salt into a blender and blend until smooth.
2. Pour this mixture over chia seeds and let them soak for about 3 hours on the kitchen counter. The chia seeds will swell up and thicken the mixture.
3. Add the chopped fruits to the chia seed mixture. Place the pudding in the refrigerator for 30 minutes before serving, to make it cold.

Benefits of This Recipe:

Rich in Omega-3: Chia seeds are an excellent source of omega-3 fatty acids, which support heart health and reduce inflammation.
Natural Sweetness: The use of jaggery and ripe banana provides natural sweetness, offering a healthier alternative to refined sugar.
High in Fiber: Chia seeds, fruits, and jaggery contribute to a high fiber content, promoting digestive health and satiety.
Boosts Energy: The combination of fruits and chia seeds offers a quick energy boost, making this a perfect pre- or post-workout snack.
Supports Bone Health: Coconut milk is a good source of calcium and magnesium, essential for maintaining strong bones.

Nutritive Value (Approximate per Serving):

Calories: 250-300 kcal
Protein: 4-5 g
Carbohydrates: 35-40 g
Dietary Fiber: 8-10 g
Sugars: 25-30 g (natural sugars from fruits and jaggery)
Fat: 12-15 g (mostly from coconut milk and chia seeds)
Omega-3: 2-3 g (from chia seeds)
Vitamin C: 30-40 mg (from mixed fruits)
Calcium: 150-200 mg (from chia seeds and coconut milk)

Fruity Coconut Chia Parfait

Benefits of This Recipe:

Nutritive Value (Approximate per Serving):

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