Overnight Berry Chia Pudding
Makes: 1 serving
Total Carbohydrates: 18 grams per serving
Hands-on Time: 5 minutes
Total Time: Overnight
Chia pudding is a favorite of Adam Brown, a former diaTribe columnist who is also the author of Bright Spots & Landmines: The Diabetes Guide I Wish Someone Had Handed Me. He refers to it as “A three-minute breakfast that changes lives,” and notes that, “Each 1/4 cup of chia seeds has 20 grams of carbs, though 16 grams are from fiber (80%), translating to little BG [blood glucose] impact.”
It is also weirdly yummy, with a delightfully strange texture that is a little bit like a cross between bubble tea and caviar. You can use dairy milk instead of coconut milk to increase the protein, or add protein powder if you like. You can also make your life easier by doubling the recipe: shake it up in a big jar and then portion into two smaller ones.
3 tablespoons chia seeds
½ cup unsweetened coconut milk (the kind that comes in a refrigerated milk-style container)
¼ teaspoon vanilla extract
Pinch of salt
¼ cup fresh or frozen raspberries, blueberries, or sliced strawberries (I like to chop the fruit up; there’s no need to thaw frozen fruit before you use it)
Put all the ingredients in a clean, lidded jar (such as a 1-cup mason jar), screw the lid on tightly, and shake well. Refrigerate overnight or up to three days.