Energy Boosting Snack
In the New Year, many people set resolutions, often health- or weight-related. This year, you may want to think about setting resolutions centered on how you want to feel, rather than focusing on something that is less present on a daily or even moment-to-moment basis, such as a number on the scale. By focusing on how you want to feel, you can check in with yourself at any point throughout the day and identify whether you are reaching or at least working towards your goal. With many of my nutrition clients complaining of fatigue, especially this time of year, a great resolution could be: “In the New Year, I want to have more energy.” This goal can become measurable if you rate your levels of energy each day; that way, you can see if your energy is increasing. You can also break the resolution into smaller goals that will help you get there. One such small goal could be having more energy-boosting snacks throughout the day. This month’s recipe of the month, a chia seed pudding, could be one snack option. Chia seeds pack a powerful punch for such a tiny food, offering protein, fiber, and omega-3 fatty acids, all of which help with energy levels throughout the day. So, enjoy this snack as part of your larger energy-boosting plan!
Chia Seed Pudding
¼ cup chia seeds
6 oz milk of your choice
½ tsp vanilla extract
2 tsp maple syrup (or more or less to taste)
Optional, depending on flavor preferences:
¼ tsp cinnamon
¼ tsp nutmeg
dash of cloves
For layering and garnish:
½ cup pomegranate seeds
¼ cup blueberries
sprinkle of unsweetened shredded coconut, about 1
Mix chia seeds, milk of choice, vanilla extract, maple syrup, and any other optional seasoning together, stirring well to prevent any clumping.
Allow the chia and milk mixture to sit so it will thicken to a pudding consistency. One to two hours will allow it to thicken, but leaving it overnight in the refrigerator will make for an even thicker pudding.
Layer pudding mixture, pomegranate seeds, and berries in a bowl, glass, or jar, parfait-style.
Sprinkle with shredded coconut flakes.
Calories per serving: 203
Fat per serving: 7g
Protein per serving: 7g
Total Carbohydrate: 30g
The information presented here is for general educational purposes only and is not intended to diagnose, treat, or prevent any disease or health condition. As always, please speak with your registered dietitian regarding any dietary modifications or nutrition-related questions.