Tropical Chia Pudding Parfait

This Tropical Chia Pudding Parfait is more than just a delicious treat—it's a powerhouse snack designed to support longevity and overall health. Packed with fiber-rich chia seeds, which are loaded with omega-3 fatty acids and antioxidants, this pudding helps reduce inflammation and supports heart health. The tropical fruits like mango and pineapple provide a burst of vitamins, particularly vitamin C, that boosts your immune system and promotes skin health. Combined with the creamy goodness of coconut milk, this parfait is a nutrient-dense, refreshing snack that fuels your body and mind, helping you to live your best, longest life!

Category: Longevity snacks

Servings: 2

Prep Time: 10 minutes

Chill Time: 4 hours or overnight

Ingredients:

• 1/4 cup chia seeds
• 1 cup unsweetened coconut milk (or any plant-based milk of your choice)
• 1 tablespoon honey or maple syrup (optional, depending on sweetness preference)
• 1/2 teaspoon vanilla extract
• 1/4 teaspoon ground cinnamon (optional)
• 1/2 cup diced fresh mango
• 1/2 cup diced fresh pineapple
• 2 tablespoons shredded coconut (unsweetened, toasted if desired)
• Fresh mint leaves (for garnish)

Instructions:

1. Prepare the Chia Pudding Base
   In a medium-sized bowl, combine the chia seeds, coconut milk, honey or maple syrup, vanilla extract, and ground cinnamon. Whisk together until everything is well mixed. Let the mixture sit for about 5 minutes, then whisk again to prevent clumping. Cover the bowl and refrigerate for at least 4 hours or overnight, allowing the chia seeds to absorb the liquid and form a pudding-like consistency.

2. Prepare the Fruit
   While the chia pudding is setting, prepare the fresh fruit. Dice the mango and pineapple into small, bite-sized pieces. Set aside.

3. Assemble the Parfait
   Once the chia pudding has set and thickened, give it a good stir. To assemble the parfait, layer the chia pudding and diced fruits in small glasses or jars. Start with a layer of chia pudding, followed by a layer of diced mango and pineapple. Repeat the layers until the glasses are full.

4. Add the Finishing Touches
   Top each parfait with a sprinkle of shredded coconut. If you’ve toasted the coconut, it will add a lovely crunch and extra flavor. Garnish with a fresh mint leaf for a burst of color and a refreshing touch.

5. Serve and Enjoy
   Serve the tropical chia pudding parfaits immediately or store them in the refrigerator for a healthy snack or breakfast on the go.

Chef’s Tips:

• Customize the Sweetness: Adjust the sweetness by adding more or less honey/maple syrup based on your taste preference.
• Add More Toppings: Consider adding other toppings like granola, nuts, or seeds for added texture and nutrition.
• Make it Creamy: For an extra creamy pudding, you can mix half coconut milk and half coconut yogurt.

This Tropical Chia Pudding Parfait is a vibrant, refreshing, and nutritious treat that's perfect for breakfast, a snack, or even dessert! The chia seeds provide fiber and omega-3 fatty acids, while the fresh fruits add vitamins, minerals, and natural sweetness. Enjoy!