Let me tell you two foods that I am absolutely jazzed about these days because of their ability to greatly increase your health quotient: broccoli sprouts and chia seeds! Obviously two items that have been around for a long time, and in fact, the chia seed tracks all the way back to the Aztec Empire in 1345! If you wants more information on the incredible benefits of broccoli sprouts, read my blog post here.
Today though, we focus on the chia seed and it’s high fiber benefits. In the book, The Good Gut, Justin and Erica Sonnenburg tell us that based on gender and age, the Institute of Medicine of the National Academies, recommends the following fiber intake:
Men 19-30y: 38 grams/day, 31-50y: 38 grams/day. 51-70y: 30 grams/day
Women: 19-30y: 25 grams/day, 31-50y: 25 grams/day, 51-70y: 21 grams/day
A one ounce serving(28 grams) of chia seeds contains 11 grams of fiber! I don’t know about you, but I find it challenging to get enough fiber in each day. If I can have something like this, that tastes like dessert and is good for me all at the same time, I’m doing it!
Chocolate Mocha Chia Parfait with Raspberries
Ingredients
- 1 can coconut milk or 2 cups almond milk
- 1/4 cup chia seeds
- 1/8 cup maple syrup or sweetener of choice
- 1/8 cup cacao powder
- 1 Starbuck's Via instant coffee
- Vanilla or plain Greek yogurt to layer parfait
- raspberries to top
- crushed roasted almonds to top
Instructions
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In a bowl, mix your coconut milk, chia seeds, maple syrup, cacao powder and instant coffee, until well combined. Refrigerate up to 2 hours or overnight.
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In a short glass, layer Greek yogurt, chia pudding, and top with high fiber raspberries and roasted almonds.
