Blackberry, rose, chia pudding parfait in coconut milk is a versatile vegan parfait/pudding which makes for a great breakfast as well as a healthy dessert. This parfait or pudding is filled with superfoods, antioxidants, nutrients, and has numerous health benefits, besides being delicious. The berries, and fresh flowers make it a very beautiful, refreshing breakfast / dessert. Eat More Art is all about making and eating food that nourishes your mind, body, and soul and this recipe sure checks off all those boxes and more.
Various health benefits of Chia Seeds and Blackberries are mentioned at the bottom of this post.
This recipe is categorized as vegetarian, vegan, gluten-free, dairy-free.
Blackberry, rose, chia pudding parfait in coconut milk is a versatile vegan parfait/pudding which makes for a great breakfast as well as a healthy dessert. This parfait or pudding is filled with superfoods, antioxidants, nutrients, and has numerous health benefits, besides being delicious. The berries, and fresh flowers make it a very beautiful, refreshing breakfast / dessert.
- 2 cups Coconut milk
- 4 teaspoons Chia Seeds
- 10-12 Blackberries
- 1-2 tablespoons Honey / Maple Syrup / Sugar
- 1/2 - 1 teaspoon Rose water
- as needed Edible rose petals / flowers
Soak Chia seeds in coconut milk and rosewater. Do this either overnight or for a few hours. Keep it in the refrigerator.
When putting together the parfait, blend about 4-5 blackberries and make it into a puree.
When assembling, mix sweetener (honey / maple syrup / sugar) with a tablespoon of blended blackberries and soaked chia seeds and Coconut milk mixture. Layer it in a jar, top it with the remaining blended black berries, followed by whole black berries, dried edible rose petals/rose buds. Optionally, top it with chopped pistachios or almonds.
Note: You can replace blackberries with any other berries.
What are the health benefits and facts of Chia Seeds?
These are general guidelines, benefits and facts. However, each individual body reacts differently to different foods, so best is to do research if you want further detailed information. The following information is cited from this source.
- Despite their tiny size, chia seeds are one of the most nutritious foods on the planet. They’re loaded with fiber, protein, omega-3 fatty acids and various micronutrients. Chia Seeds Deliver a Massive Amount of Nutrients With Very Few Calories. A one-ounce (28 grams) serving of chia seeds contains: Fiber: 11 grams., Protein: 4 grams., Fat: 9 grams (5 of which are omega-3s)., Calcium: 18% of the RDI., Manganese: 30% of the RDI., Magnesium: 30% of the RDI., Phosphorus: 27% of the RDI. They also contain a decent amount of zinc, vitamin B3 (niacin), potassium, vitamin B1 (thiamine) and vitamin B2.
- Chia Seeds Are Loaded With Antioxidants
- Almost all of the carbohydrates in chia seeds are fiber. This gives them the ability to absorb 10–12 times their weight in water. Fiber also has various beneficial effects on health.
- Chia seeds are high in protein and fiber, both of which have been shown to aid weight loss. However, studies on chia seeds have provided mixed results. The High Fiber and Protein Content in Chia Seeds May Help You Lose Weight
- Chia Seeds Are High in Omega-3 Fatty Acids. Chia seeds are very high in the omega-3 fatty acid ALA. However, humans are not good at converting this into DHA, the most important omega-3 fatty acid.
- They’re High in Many Important Bone Nutrients. Chia seeds are high in calcium, magnesium, phosphorus and protein. All of these nutrients are essential for bone health.
- Studies show that chia seeds may lower the rise in blood sugar after a high-carb meal, possibly benefiting people with type 2 diabetes.
- Limited evidence suggests that eating chia seeds may reduce an inflammatory marker known as hs-CRP. However, the health benefits are uncertain and more studies are needed.
Did you know?
‘Chia’ is the ancient Mayan word for ‘strength’. The Aztecs and Mayans back in the day priced these seeds for it’s ability to provide sustainable energy.
What are the health benefits of Blackberries?
Some of the health benefits of blackberries, as cited from this site are:
- They’re packed with vitamin C. Vitamin C is integral to collagen formation in bones, connective tissue, and blood vessels. Vitamin C may also help: heal wounds, regenerate the skin, battle free radicals (molecules released by toxins) in the body, absorb iron, shorten the common cold, prevent scurvy. Vitamin C acts as an antioxidant which may also reduce oxidative stress in the body that can lead to cancer.
- They’re high in fiber, which may help reduce cholesterol, promote regular bowel movements, control blood sugar levels by slowing the rate of sugar absorption, lose weight by making you feel fuller longer, provide fuel to nourish healthy gut bacteria
- Great source of vitamin K.
- High in manganese, which is vital to healthy bone development and a healthy immune system. It also helps your body metabolize carbs, amino acids, and cholesterol. Like vitamin C, manganese plays a key role in the formation of collagen. And the enzyme that helps manganese form collagen, prolidase, also helps wounds heal properly.
- May boost brain health. Eating berry fruits like blackberries may improve brain health and help prevent memory loss caused by aging, according to a review of research in the Journal of Agricultural and Food Chemistry.
- Helps support oral health.