Description
Iogurte and Chia Energia Total é um café da manhã ou lanche prático e nutritivo, feito com iogurte, sementes de chia, mel e frutas. Fica pronto em 5 minutos de preparo e algumas horas de geladeira, resultando em uma textura cremosa de pudim. Rico em fibras, proteínas e ômega-3, é personalizável e perfeito para a correria do dia a dia.
Ingredients
200 g Natural Yogurt
2 tablespoons Chia Seeds
1 teaspoon Honey
To taste Fresh Fruit
0.5 teaspoon Vanilla Extract
Instructions
- Step 1: In a bowl or glass jar, add the yogurt, honey, and vanilla extract. Stir well until the honey is dissolved
- Step 2: Add the chia seeds to the mixture. Stir vigorously for about 1 minute to prevent clumping
- Step 3: Cover the container with a lid or plastic wrap. Refrigerate for at least 2 hours, preferably 4-6 hours or overnight, until the mixture thickens to a pudding-like consistency
- Step 4: After resting, stir again to break up any clumps. Top with fresh fruit, and optionally add a drizzle of honey and granola. Serve cold
Notes
For a vegan version, use coconut or almond yogurt.
You can substitute honey with agave, demerara sugar, or zero-calorie sweetener.
Add cocoa powder for a chocolate twist, or cinnamon and nutmeg for a cozy flavor.
The yogurt and chia mixture keeps in the fridge for 3-4 days in a sealed container. Do not freeze.
For meal prep, prepare individual portions in jars to grab and go.
- Prep Time: 5 mins
- Cook Time: 0 mins
- Category: Breakfast
- Method: No-cook
- Cuisine: International