Blueberry Breakfast Pudding is a light but filling breakfast solution, loaded with nutrition, healthy fats, and fantastic flavour. If you're a morning porridge eater you might really enjoy this fresh, fruity alternative. A super way to start your day! Plus, you can make it the night before! (Skip to recipe.)
Have you made yourself a promise to start eating healthier? Maybe you want to include more nutrient-dense foods, fruits, and berries in your daily eating plan? Are you looking to cut out refined sugars or eat more healthy fats?
Then this little power-packed dish is for you.
It's loaded with all the goodness from blueberries, avocado, chia seeds, lemon, and honey.
Look at this line of superstars!
BLUEBERRIES: one of nature's most delicious and nutritious little berries - high fiber (4 grams/cup), vitamins C & K, manganese; loaded with antioxidants (flavonoids called anthocyanins that provide superior protection from free radical damage); reduce DNA damage in cells and cholesterol damage in blood; good for heart health and blood pressure; good for brain health and memory; help with diabetes control, infection-fighting, and muscle damage. Wow! That's a lot of power packed into these little blue berries. You can eat them every day and it'll never be too much. Plus, you can use fresh or frozen blueberries (at this time of year it's handy to whip out that bag of berries in your freezer).
AVOCADO: This is one of the most nutrient-dense fruits (yes, it's botanically considered a fruit) available. It is super rich in healthy fats (monounsaturated fatty acids - largely oleic acid which is responsible for the avocado's many health benefits), high in many vitamins and minerals, like B5, B6, C, E, and K, folate, potassium (more than bananas), high in fiber (1 medium avocado packs 11 grams of fiber) and antioxidants. Avocados can help lower cholesterol and triglyceride levels, support heart health & eye health, relieve arthritis symptoms, prevent cancer, and, surprisingly, increase the absorption of nutrients of other plant foods they are eaten with.
CHIA SEEDS: are small but mighty. These tiny seeds are packed with amazing amounts of nutrients. They are extremely high in fiber (8 grams in 2 tablespoons) - one of the highest fiber foods available, loaded with nutrients like calcium, magnesium, manganese, phosphorous, zinc, and B vitamins, and have an extremely high antioxidant content relative to their size. They contain a decent amount of high quality protein and healthy omega 3 fatty acids. Their nutrients also support heart health, reduce blood sugar, reduce inflammation, and are great benefit for bone health.
LEMON JUICE: fresh lemon juice has many proven health benefits.
HONEY: Even raw honey contains antioxidants and is good for many things, helping lower cholesterol, triglycerides, and blood sugar.
Wow! In total, this blueberry breakfast contains a whopping 23 grams of fiber, 8 grams of protein, and 29 grams of healthy fats. It's easy to digest, and will leave you feeling full and energized for many hours. Not to mention the load of delicious vitamins, minerals, and antioxidants you are feeding all the systems in your body.
And it's really quick to whip up. Throw a few ingredients into a blender, whiz it up, stir in the chia seeds, and let them do their magic. The pudding becomes silky and luscious from the creamy avocado, with just the right amount of nubbly texture from the chia. The fresh tang of the blueberries and lemon make it light and fruity. Mmm.
You can serve the pudding in a bowl, decorated all pretty; a spoon full of coconut cream adds lusciousness or add another drizzle of honey or maple syrup if you like it sweeter. Or you can whiz it up in the morning or the night before, and pop it into jars to take to work or school for a late breakfast or nutritious lunch.
Happy Healthy New Year! Be good to yourself.
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Kitchen Frau Notes: Fresh or frozen blueberries work equally well in this blueberry breakfast pudding.
If you make the pudding up the night before, the top layer may oxidize and fade in colour due to its exposure to the air. This is harmless, and disappears when you stir it into the rest of the pudding.
I've tried grinding the chia seeds together with the rest of the pudding, and although it makes a smoother pudding, sometime the seeds can be a little bit bitter when ground (not noticeable in cooked items, but may be noticeable in raw dishes.)
Blueberry Breakfast Pudding
gluten-free, dairy-free, nut-free, soy-free, refined-sugar-free, raw
- 1 medium ripe avocado (~153 grams without pit or peel)
- 1 cup (130gms) fresh or frozen blueberries
- ¼ cup (60mls) water
- 1 tablespoon fresh lemon juice
- 1 tablespoon raw honey, or sweetener of choice to taste
- 2 tablespoons (20gms) chia seeds
Halve, pit, and peel the avocado. Put it into the canister of a blender with the blueberries, water, lemon juice and honey. Blend until smooth.
Scrape the pudding into a bowl or jar and stir in the chia seeds. Leave the seeds to soak and soften in the pudding for at least 15 minutes or overnight.
This blueberry breakfast pudding can be made the night before and left in the fridge to chill. It will keep, covered, refrigerated for up to three days. Stir before serving as the top of the pudding may oxidize and fade a bit in colour (this is harmless and only due to its exposure to oxygen).
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