Move over bircher muesli, chia pudding is my new 5-2 fast diet “thing”. A no fuss meal that’s very easy to prepare. Almost no effort required. Just measure three simple ingredients – chia seeds, flavoured Greek yoghurt and low fat milk into a mini mason jar. Stir, tightly screw on the lid and shake. Refrigerate. Overnight the ingredients transform into a creamy and delicious pudding, it’s texture reminiscent perhaps of old fashioned sago or tapioca.
From a 5-2 fast day perspective this overnight chia pudding is brilliantly satiating. At just under 200 calories for a full 175ml mason jar serve, its what I try to eat mid morning on those difficult fast days when no amount of distraction seems to keep the hunger pangs at bay. I love the endless possible variations that can be achieved by simply varying the flavour of yoghurt used. In summer my jar is adorned by a fantastic array of fresh sliced seasonal fruit, in the depths of winter I raid my baking supplies for dried fruits and nuts, and sometimes perhaps cacao nibs.
Overnight Yoghurt Chia Seed Pudding In A Jar
Serves 1 (192 calories per serve)
1/3 cup no fat Greek yoghurt (plain or flavored)(I used strawberry) (80 calories)
1/3 cup low fat milk (34 calories)
3 teaspoons chia seeds (60 calories)
1 teaspoon each dried cranberries and coconut flakes (or fruit and nut mix of choice, fresh or dried) (18 calories)
STIR yoghurt, milk and chia seeds together in a 175ml capacity mason or jam jar.
REPLACE lid and shake well. Refrigerate for 4 hours or overnight.
WHEN ready to serve, scatter over cranberries and coconut flakes or your favourite combination of fresh or dried fruit and nuts.