Chia with Maple Syrup Coated Pecans
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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 fibre and omega 3 providing lots of health benefits
Preparation Time | 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 100g |
---|---|---|
Calories |
247kcal |
114kcal |
Fat |
15.9g |
7.3g |
Protein |
8.2g |
3.8g |
Carbohydrate |
19.5g |
9g |
Sugars |
8.2g |
3.8g |
Fibre |
8.9g |
4.1g |
Sodium |
97mg |
45mg |
FODMAPs |
None |
- Created on .