Omega-3 chia and linseed pudding with berries

Omega-3 chia and linseed pudding with berries: a creamy breakfast with wild blueberries, soya drink, chia seeds, linseed and hemp seeds.

At a glance

• Serves 2
• Prep time: 5 min
• No cooking needed
• Total time: 5 min
• Calories: 290 kcal per serving
• Protein: 12 g
• Fat: 17 g
• Carbs: 18 g

Ingredients

• 100g wild blueberries
• 200ml unsweetened soya milk
• 2 tbsp ground linseed
• 2 tbsp chia seeds
• 1 tsp hemp seeds
• 1 tsp maple syrup

Method

You’ll need: jar with lid

1. Stir the chia seeds, ground linseed, maple syrup and soya milk together thoroughly in a jar with a lid.
2. Let the mixture stand briefly, then stir again so the chia seeds and linseed are evenly distributed and no lumps remain.
3. Close the jar and leave it in the fridge to swell until the pudding has thickened noticeably.
4. Stir the pudding briefly again before eating. If it has become very firm, loosen it with a little soya milk.
5. To finish, top the pudding with the wild blueberries and sprinkle over the hemp seeds.

Good to know

When there's little time in the morning, I love recipes where the fridge does the work. The pudding is unfussy, simple and just right the next day.

Swaps

Maple syrup → mashed raspberries or blueberries (fewer free sugars, more fibre and polyphenols) Chia seeds → oat bran or porridge oats (cheaper, provides soluble fibre; contains gluten unless certified gluten-free) Hemp seeds → chopped walnuts (more ALA omega-3, plus minerals; contains tree nuts)

Allergens

Contains soya; seeds are usually fine but should only be offered to small children in an adapted form because of their swelling texture, and in pregnancy the ingredients are generally fine in normal kitchen quantities.

Frequently asked questions

What kind of omega-3 is in chia seeds and linseed?

Both provide alpha-linolenic acid (ALA), the plant form of omega-3. The long-chain omega-3s EPA and DHA are mainly found in oily fish, not in seeds.

Do wild blueberries contain more anthocyanins than cultivated ones?

Wild blueberries often contain more anthocyanins, which are natural plant pigments. But the exact content varies with variety, ripeness and storage.

Why use ground linseed instead of whole?

Ground linseed blends smoothly into the pudding and helps it thicken, whereas whole seeds stay crunchy and are often swallowed without being chewed.

Does everyone get on with soya drink?

That's individual. It's unsuitable if you have a soya allergy; otherwise many people are fine with it, and with a sensitive stomach a soya drink with few additives can be more pleasant.

What do hemp seeds add, even in such a small amount?

Mainly unsaturated fatty acids, a little protein and minerals such as magnesium. In this small amount, their contribution is more of a finishing touch than a major one.

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