A delicious dessert that can be made with any berry (or fruit!). This chia pudding is a brilliant way to boost calcium, protein and omega-3 intake, all crucial nutrients for dancer’s bones and muscles. Fruits are bursting with phytonutrients, and although we don’t need to purchase expensive varieties, eating the rainbow (choosing fruits and vegetables of different colours) means we get a broad spectrum of vitamins, minerals and antioxidants. In this recipe, fortified plant milk and yoghurt make very good substitutes.
260kals, 9g fat, 11g protein
150ml semi-skimmed cow’s milk,
2 tbsp. chia seeds,
1 tbsp. honey,
1 tsp. vanilla extract,
250g unsweetened low fat yoghurt,
4 tbsp. granola (homemade or shop brought).
Puree half the fruit and all the milk in a blender and process until smooth (the fruit can also be crushed and whisked with the milk). Mix in the chia seeds, honey and vanilla. Cover and refrigerate for a few hours (or overnight).
Divide the fruit blend between 2 bowls or cups, and layer with the yoghurt and granola.