Bon EYEppetit: Chia seed pudding

Pudding your eyes first

Here’s a breakfast that your taste buds and your eyes will thank you for – tropical fruit with chia seed pudding. Chia seeds are full of good fat that help your body absorb nutrients like vitamin A,1 which is an important nutrient for vision. Pair it with juicy mango and dried goji berries that are chock full of Vitamin A2 and make a perfect topping. Combine that with some kiwi and blueberries and voila – a yummy breakfast.
Check out another eye-loving breakfast idea: Health nut smoothie.

Ingredients:

1 cup kefir
3 tbsp chia seeds
1/2 tbsp vanilla extract
1/2 tbsp honey
4-5 chunks of mango
1 tbsp goji berries
1 medium kiwi
1/2 cup blueberries
1/2 tsp orange zest

Steps:

  1. Combine kefir, vanilla and honey in a bowl. Whisk together until mixed well.
  2. Next, add chia seeds and stir to coat the seeds in kefir mixture.
  3. Transfer mixture to an airtight container and place in fridge for 1-2 hours, allowing the mixture to thicken.
  4. Once your chia seed pudding has about 30 minutes remaining, begin preparing your toppings.
  5. Remove the skin from your mango and carefully cut the flesh of the mango away from the pit. Then, cut the mango into small, bite sized pieces.
  6. Next, peel skin from one medium sized kiwi, rinse and dice. Place into food processor and puree.
  7. Pour the kiwi into a small bowl and puree the blueberries.
  8. Pour the kiwi puree into your pudding cup.
  9. Spoon in the chia seed pudding creating a second layer on top of the kiwi puree.
  10. Smooth the top of the chia seed pudding layer and carefully pour in the blueberry puree.
  11. Top pudding with mango chunks, a few blueberries, goji berries, your fresh orange zest, and a drizzle of honey.
  12. + Variation: Try adding different variations of your favorite fresh and dry fruits, and nuts to achieve new favorite flavor combinations.
    + Pro tip: You can multiply the recipe and leave your chia seed pudding in an airtight container for easy breakfast ready through the week.


    1. National Research Council (US) Subcommittee on the Tenth Edition of the Recommended Dietary Allowances. Washington (DC): National Academies Press (US); 1989.www.ncbi.nlm.nih.gov/.

    2. “Vitamin A.” NIH Office of Dietary Supplements, U.S. Department of Health and Human Services, 5 Oct. 2018, https://ods.od.nih.gov/.