Apple Cinnamon Chia Pudding

Apple Cinnamon Chia Pudding

 

Chia Seeds!

Did you know that chia seeds are loaded with fibre? In fact, 5 grams of fibre per tablespoon! This high fibre content is the reason why chia seeds swell to form a gel when combined with water. This is why chia makes you feel full.

On an interesting note: chia gel can also be used as a substitute for eggs in many baked goods. Use a proportion of 1 to 6 ratio of chia seed to water to make the chia gel. Use 1 TBSP of chia gel to replace one large egg.

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Ingredients

  • 3 TBSP chia seeds
  • 1 TBSP unsweetened apple sauce
  • 3/4 cup unsweetened vanilla almond milk
  • 1/4 tsp vanilla extract
  • 1/2 tsp ground cinnamon
  • 2 TBSP calorie free Walden Farms Pancake Syrup (or more, to taste). Note, you can substitute with 2 TBSP of maple syrup, but that will be an extra 104 calories and 23.8g sugar! You could also use 2 TBSP of agave nectar, which is 90 calories and 18g of sugar.
  • 1 small apple, sliced

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Recipe (makes 1 serving):

In a medium bowl, combine chia seeds, apple sauce, almond milk, vanilla extract, cinnamon and pancake syrup and stir well. Make sure chia seeds are completely mixed in so they won’t form lumps. Transfer to a dessert glass and refrigerate for 2-3 hours before serving. Top with sliced apple. The nutritional information takes into consideration the entire small apple, so go ahead and eat it all provided you stay within your calorie and macro limits for the day.


Nutritional Information

Makes 1 serving:

  • calories 299, fat 16.4g, saturated fat 1.5g, cholesterol 0mg, sodium 184.5mg, cabs 40g, fiber 20.2g, sugars 17.1g, protein 10.2g

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I've been an intermittent faster and a flexible dieter since 2012. I put together an entire system (an e-Book) that shows you how to make it work for your schedule, goals and eating personality. I call it the Fat Loss Fast System. It's a sustainable approach to eating. I really enjoy helping people who love the daily process ... people who love finding value in making choices that are right for their body. When it comes to body recomposition and fitness, I believe that fixation on the endgame is the reason why people become so disappointed and end up throwing in the towel. My passion is teaching you how to love the daily process. That's the secret to long-term success!

xoxo Sara

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Dr. Sara Solomon is the creator of the Fat Loss Fast System about Intermittent Fasting and Flexible Dieting. She has degrees from McGill University in dentistry (DMD) and physical therapy (B.Sc. PT). She is also a CrossFit Level 1 Trainer, ACE personal trainer, NASM fitness nutrition specialist, Mad Dogg Spinning Instructor, Certified Level 2 Buddy Lee Jump Rope Trainer and Ambassador, a Team Bodybuilding.com and BSN athlete, and a retired PRO Fitness Model. Her passion is teaching others how to fuel and move well.

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