Recipe: Raspberry Cacao Chia Pudding

We are combining two superfoods for February heart health, including raspberry and raw cacao. This sweet dessert is vegan, gluten-free and easy enough to make to get the kids involved. Raspberries are not in season locally in February. The good news is that frozen raspberries contain the same amount of vitamins and minerals as fresh ones. This small fruit provides potassium, which is essential for heart function and has been shown to lower blood pressure. Raspberries also contain omega-3 fatty acids, which can help lower the risk of stroke or heart disease. Raspberries are also of the fruits that contain the least amount of natural sugars, at just five grams per cup.

Cacao and chocolate both come from the same small tree, Theobroma Cacao, that is native to the Amazon Basin and grows throughout the tropics and in Africa. The fleshy fruit of the cacao tree contains brown seeds called cacao. These cacao seeds are the beginning of what we know as chocolate in the United States. Raw cacao has recently gained more attention on the superfood list as it contains antioxidants, vitamins and minerals, all of which have been shown to have health benefits. WebMD reports that raw cacao contains natural flavanols; antioxidants that may help lower blood pressure and improve blood vessel wall function. Cacao research is also showing it can help to reduce stress, improve cognitive functioning and potentially lower the risk of diabetes.

Combining these two superfoods, along with chia seeds, is a perfect way to wish someone a heart healthy Valentine’s Day.

Photo credit Tiffany Hinton

Yield: 10, ½-cup servings

First Layer,
Chia Pudding

1½ cups chia seeds

3 cups coconut or other plant-based milk

½ scoop vanilla protein powder

1 Tbsp coconut sugar

Second Layer,
Cacao Yogurt

2½ cups coconut or cashew yogurt
   (1 lg. container)

⅓ cup coconut sugar

¼ cup raw cacao powder

¼ cup cacao nibs

Third Layer,
Raspberry Topping

2 cups frozen raspberries

2 Tbsp coconut sugar

Stir the chia seeds and protein powder together in a bowl. Add the coconut milk and stir. Let soak for 5 minutes.

Mix all cacao yogurt ingredients together in another bowl until well-blended.

Combine the raspberry topping ingredients in a high-speed blender until they appear like jam.

To assemble pudding cups, scoop ¼ cup chia pudding into the bottom, then spoon over ¼ cup cacao yogurt. Refrigerate for 30 minutes and then add the third layer to the top. Top with 1 heaping tablespoon of the raspberry jam. Store in the refrigerator covered for up to 4 days.

Recipe courtesy of Tiffany Hinton, GF Mom Certified. Connect online at @gfmomcertified and listen to Tiffany’s podcast Cultivating Guts on Spotify or iTunes.