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Raspberries & Cocoa-Chia Pudding
½ cup unsweetened almond milk or other nondairy milk
2 tablespoons chia seeds
2 teaspoons pure maple syrup
½ teaspoon unsweetened cocoa powder Directions
A cup of raspberries delivers a whopping 8 grams of fiber (that’s more than double what’s in a cup of strawberries and about the same amount in a cup of some types of beans). What’s so great about all that fiber? Recent research in the Journal of Nutrition suggests eating more fiber as a way to prevent weight gain or even encourage weight loss. Over the course of the two-year study, the researchers found that boosting fiber by 8 grams for every 1,000 calories resulted in about 4 ½ pounds of weight lost.
- Stir almond milk (or other nondairy milk), chia, maple syrup, cocoa and vanilla together in a small bowl. Cover and refrigerate for at least 8 hours and up to 3 days.
- When ready to serve, stir well. Spoon about half the pudding into a serving glass (or bowl) and top with half the raspberries and almonds. Add the rest of the pudding and top with the remaining raspberries and almonds.
- To make ahead: Refrigerate pudding (Step 1) for up to 3 days. Finish with Step 2 just before serving.
- Serving size: 1 cup
- Per serving: 222 calories; 11 g fat(1 g sat); 13 g fiber; 28 g carbohydrates; 6 g protein; 26 mcg folate; 0 cholesterol; 11 g sugars; 8 g added sugars; 282 IU vitamin A; 16 mg vitamin C; 403 mg calcium; 3 mg iron; 91 mg sodium; 281 mg potassium
By: Carolyn Casner, EatingWell, Recipe Developer & Tester