Pudding doesn’t have to be empty calories, says nutritionist Gill Cummings-Bell. Recipe courtesy of Chia Bia.

Chia Bia Blueberry Yogurt Parfait

This is a highly nutritious recovery snack for those empty training legs. The milk, yogurt, honey, granola and berries provide high calories and fast-releasing carbohydrate so if you want to use the two hour window of speedy carbohydrate replenishment after exercise (when carbohydrate replenishes at four times its normal rate) this is a fantastic way of doing it.

When training daily, it can be difficult to replenish glycogen stores sufficiently between sessions. It can take up to 48 hours, which often means training the next day on depleted stores. With this fastreleasing nutritious snack, you use your window of fast recovery for glycogen but also for proteins as well. The speedy protein recovery can help rebuild any muscle damage, enzymes and hormones structures.

The coconut milk is lactose free so is great for any intolerances as well as being rich in fibre, vitamins C, E, B1, B3, B5 and B6 and minerals including iron, selenium, sodium, calcium, magnesium and phosphorous.

Coconut is high in fat so you do have to be a little careful with it, however the fat is a medium chain fatty acid, one of which is lauric acid which strengthens the immune system with its antibacterial properties and helps recovery from training.

Chia seeds deliver great health benefits as well. They bring along fibre, protein, fat, omega 3s, as well as minerals including calcium, manganese, zinc, iron, magnesium and phosphorus. The antioxidant properties found in the minerals protect the good fat that chia seeds contain from which the body can produce many of its hormones.

Blueberries and raspberries add to the nutritious content with their fibre, vitamin and mineral antioxidant properties and their phytochemicals which aid the absorption of nutrients.

Blueberries also contain vitamin K which protects the blood flow. Raspberries contain raspberry ketones which have the ability to increase enzyme activity, oxygen consumption and increase fat metabolism in some fat cells.

This pudding is a great snack and certainly beats a slice of cheesecake.

Serves 4:


  • 2 cups coconut milk
  • 2 cups plain Greek yogurt
  • 1 tablespoon honey
  • ¼ teaspoon vanilla extract
  • ½ cup whole chia seeds
  • 1 cup granola
  • ½ cup fresh blueberries
  • ½ cup fresh raspberries


1) Combine the milk, half of the Greek yogurt, vanilla extract and the honey

2) Stir in half the chia seeds.

3) Put in the fridge for 20 minutes, stirring occasionally.

4) When thickened divide between four glasses.

5) Add ¼ cup of granola to each glass followed by the fresh fruit, then layer on a dollop of yoghurt.

6) Add some blueberries and raspberries to each glass, and sprinkle the remaining chia seeds on top.

Per Portion

  • Calories 214
  • Carbs 29g
  • Fat 5g
  • Protein 14g
  • Sugar 17g

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