1. Dessert for Breakfast?
Creamy, rich and even fudgy chocolate…
This delicious chia pudding is so jammed packed with healthy fats that it can easily pass for a
nutritious breakfast. Did you know the average brain is made up of 60% fat? Essential healthy fats
make up the body’s most basic building blocks. High-quality fats can:
 Boost brain cognition, happiness & memory
 Lessen depression & anxiety
 Protect your heart
 Balance blood sugars
 Shed stubborn unhealthy fat
 Decrease inflammation & pain
Being mindful of the foods we consume daily plays a vital role in helping our bodies achieve optimal
health. Our integrative dietitian will help you unravel the mystery behind food while you discover
how to creatively sneak essential nutrients into your everyday life!
Chocolate Chia Pudding
Recipe: Serves 1
Ingredients:
¾ cup almond unsweetened almond milk
2 tsp honey or ¼ tsp stevia
1 tsp pure vanilla or almond extract
3-4 tbsp chia seeds
1 tbsp unsweetened cocoa powder
Directions:
Add all ingredients liquid first into Mason jar or any container. Whisk with a fork until cacao powder is
well combined with the rest of ingredients. Secure with lid and refrigerate for at least 6 hours or
overnight. When ready to eat, stir well (lumps are ok). The thickness and sweetness can be adjusted
to your taste. Enjoy!!
Storage & Notes:
Refrigerate for up to 5 days. For a thick consistency pudding use 4 tbsp chia seeds, for soup like
consistency use only 3tbsp.
Photo courtesy of ifoodreal.com Recipe adapted by Carrie Reynoso, RD, LD, CLT ©2015
Revitalize your mind and body through functional nutrition today!
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Touchstone Health & Wellness Center
2312 Snelling Avenue, Minneapolis, MN 55404
www.touchstonemh.org