Chia seeds and oat bran are both low in FODMAPs. This dessert can be sweetened with a little maple syrup or brown sugar and served with fruit and a few crushed pecans to form a gentle sustaining dessert.
Health Benefits – chia contains fiber and omega 3 providing lots of health benefits
Prep: 2 hours | Cooking time: 10 Minutes | Servings: 2
Ingredients
2 tbsp whole chia seeds
1 tbsp extra fine oat bran
300ml unsweetened plant milk of your choice i.e. soya, or rice
4 pecan nuts
1 tsp maple syrup
50g raspberries or blueberries to serve
Method
- Place the chia seeds, oat bran and plant milk in a bowl and whisk together.
- Leave in the fridge for at least 2 hours or preferably overnight.
- The chia seeds and oat bran will swell and develop a lovely creamy texture.
- Dry fry the pecan nuts in frying pan.
- Dribble over maple syrup and allow to cool.
- Chop and sprinkle the pecan nuts over the chia and oat bran porridge, add a few berries and serve.
| Per portion (217g with fresh fruit) | Per 100 g | |
| Calories (kcal/KJ) | 247kcal | 114kcal |
| Fat | 15.9g | 7.3g |
| Protein | 8.2g | 3.8g |
| Carbohydrate | 19.5g | 9g |
| Sugar | 8.2g | 3.8g |
| Fiber | 8.9g | 4.1g |
| Sodium | 97mg | 45mg |
Created on 28 Jan, 2021.
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