Raspberry Chia Pudding

Chia pudding is one of those simple breakfasts that takes a few minutes to prepare and gives you something ready to go in the fridge when you need it.

I particularly like this raspberry version. The chia seeds create a naturally creamy pudding as they absorb the milk, while raspberries add plenty of freshness and a little sharpness to balance the maple syrup. You can use fresh or frozen raspberries, and the recipe is easily adapted depending on what you have in the kitchen.

I sometimes add protein powder when I want something a little more substantial, and a spoonful of yoghurt on top makes it lovely and creamy. It's also a useful recipe to have in your meal prep rotation because you can prepare it the night before and have breakfast ready and waiting in the morning.

Ingredients

Serves 1

• ¼ cup chia seeds

• 1 cup milk of choice

• 1 tsp vanilla extract

• 1 tbsp maple syrup

• 1 cup raspberries, fresh or frozen

• Protein powder, optional

• 1 tbsp yoghurt, optional, to serve

Method

Combine the chia seeds, milk, vanilla extract and maple syrup in a jar or container. Stir well, making sure the chia seeds are evenly distributed.

Cover and refrigerate for at least 2 hours, or preferably overnight. If you remember, give it another good stir after about 30 minutes to help prevent the seeds from settling.

If you're adding protein powder, stir it through with the other ingredients and add a splash more milk if the mixture becomes too thick.

When you're ready to eat, top with yoghurt and raspberries.

Notes

• Add protein powder for a more substantial breakfast.

• Use fresh or frozen raspberries.

• Swap the raspberries for strawberries, blueberries, banana or another fruit you enjoy.

• Adjust the maple syrup to taste depending on the sweetness of your fruit and milk.

From my Mindful Meal Prep System

This is exactly the kind of simple preparation I include in my Mindful Meal Prep System. The idea isn't to make every meal for the week in advance. Instead, you prepare a few useful things that make nourishing yourself feel easier when life gets busy.

Chia pudding takes only a few minutes to put together, but having breakfast already waiting in the fridge can make a surprisingly useful difference to the week.

If you'd like to learn my full approach to flexible, realistic meal prep, you can explore the Mindful Meal Prep System here.