Chia Berry Granola Parfait
Chia is the ancient Mayan word for strength and make no wonder the ancient Mexican natives revered Chia seeds so much!
They didn’t know the scientific details, but 2 Tbsp of chia seeds contain:
- Fiber: 10g
- Protein: 4.7g
- Fat: 9g (5 of which are Omega-3s!)
- Iron: 2.2mg
- Potassium: 115.4mg
- Calcium: 17% of the RDA
- Manganese: 30% of the RDA
- Magnesium: 23% of the RDA
- Phosphorus: 27% of the RDA
They also contain Zinc, Vitamins B3 (Niacin), B1 (Thiamine) and B2 and are a good source of anti-oxidants.
Simply put, chia seeds keep you full, keep you regular, help ward-off muscle cramps, and prevent anemia and illness. They are also a seed (not a grain) and contain no gluten.
Chia seed are most commonly grown in Mexico and Guatemala - usually (naturally) organically.
The coolest thing about chia seed is their ability to absorb water; they are a hydrophylic colloid and when combined with a liquid, will absorb up to 9 times their weight and make a gel. This ability to absorb water and gel is why you feel full after eating them and help with digestion.
Strawberries are low in fructose and high in vitamin C, fibre and polyphenols. Research studies show that they help control your blood sugar levels and they’re pretty low carb too (8g per 100g serving)- making them one of the few fruits that you can enjoy almost daily, even if you're watching your carb intake.
If you have the grain-free granola on hand, the making of this chia pudding parfait is very easy - no cooking involved. Just stirring. The parfait assembly only takes 5-10 minutes, so it’s quick and simple to do - anytime of the day.
If you put them in mason jars, you can put a lid on and take your parfait anywhere with you!
1 can full-fat coconut milk
3 Tbsp chia seeds
pinch of fine Himalayan sea salt
zest of 1 lemon
1 tsp vanilla extract
1/2 tsp almond extract
2 cups Grain Free Granola
Empty coconut milk into a medium glass bowl and whisk until smooth (the coconut water often separates from the cream in the can).
Add chia seeds, salt, lemon zest and extracts. Stir to combine. Let sit 10 minutes, then stir again. Cover with plastic wrap and refrigerate at least 20 minutes. Stir well before use. N.B. If chia pudding gets too thick, simply thin to desired consistency with a little cold water.
Wash, hull and slice strawberries. Divide into 4 equal portions. Set aside for assembly.
Assembly: Spoon approximately 1/4 cup of chia pudding into the bottom of each of 4 parfait dishes or mason jars. Top with half of each of the strawberry portions and 1/4 cup of granola. Repeat.