Who says you need sugar to make something sweet? Why not use the sugar found naturally in fruits to do it? Chia pudding parfaits have gained quite a loyal following (along with overnight oatmeal) in the “foodie” world. And for a good reason. When done properly, these parfaits pack powerful macronutrients and micronutrients. So try our No-Sugar Berry-Rhubarb Chia Pudding Parfait. Here are some reasons.
- The full fat unflavored Greek yogurt brings fat and probiotic bacteria. Unflavored means little sugar.
- Use a non-dairy milk alternative to avoid the issues with lactose and casein.
- Chia seeds deliver a wallop of Omega 3 fatty acids, antioxidants, and fiber.
- Berries provide low-glycemic, high nutrition, high fiber benefits.
Who says the compote (fruity filling) needs to have granulated sugar and corn starch? It doesn’t. Using the sugars found naturally in the berries along with a smidgen of water and spices can mimic the same sweetness.
Ingredients
- 1 Cup of Granola (or chopped nuts)
- For The Chia Pudding
- 1 Cup of non-Dairy Milk Alternative (Almond, Coconut, Hemp, et al)
- 1 Cup Plain Full-Fat Greek Yogurt
- 1/2 Cup of Chia Seeds
- 1 Tablespoon of Organic Maple Syrup
- 1 Teaspoon of Vanilla Extract
- Sprinkle of Cinnamon
- For The Berry-Rhubarb Compote:
- 1 Cups of Diced Organic Strawberries
- 1 Cups of Sliced Rhubarb
- 3 Cups of Organic Blueberries
- 3 Cups of Organic Raspberries
- 1/3 Cup of Water
- 1 Tablespoon of Vanilla Extract (or other flavoring)
Instructions
Chia Pudding
Whisk together milk, yogurt, chia seeds, maple syrup, and vanilla.
Cover and refrigerate, ideally overnight or for 6 hours.
Berry Compote
Place berries in a small saucepan on medium heat. Reserve one cup of blueberries and raspberries for later.
Add water and heat over medium heat for 10 minutes. The heat will break down the berries.
Add the reserved blueberries and left soften for 5 minutes. Don't worry they will retain their shape.
Add the reserved raspberries and vanilla.
Stir and remove from heat to allow thickening and cooling to occur.
In 4 parfait glasses, layer half of the compote, chia pudding, and granola. Repeat layers to your heart's content!
Notes
Ideally use fresh fruit, but frozen is fine. For less sugar and more nutrition, use chopped walnuts or pecans in lieu of granola.
Chia seeds are one of the most nutrient-dense items on the planet. Find a way to get it in your diet. Either sprinkle them on salads, entrees, or desserts. They are essentially taste-free so they serve as a great chameleon. If worse comes to worse, pour some in water and drink. (They become gelatinous quickly so drink it fast.)
In general play with our No-Sugar Berry-Rhubarb Chia Pudding Parfait recipe! Try kiwi, mango, or other fruits. If need be sweeten it with a non-sugar sweetener. Click HERE to see a review of some of the bests!
Parfaits in general are a great alternative to sundaes and are ideal on a hot summer day or a late-night snack. They are versatile and are a kid-pleaser.
Subscribe to the following podcasts in the Naturopathic Earth family.
NPE Radio: For clean eating and food toxin tips.
Kate’s Apothecary: An Beginner’s Guide to Essential Oils & Herbs
Confessions of an Obese Child: An introspective look at the trauma of childhood obesity and how to resolve it.
We would appreciate your comments below!
1 comment
Great post! We will be linking to this particularly great content on our
site. Keep up the good writing.