A protein-rich chia pudding with antioxidant-rich berries supports steady blood sugar and heart health and can be kidney-friendly in moderation. It promotes fullness and digestion, while berries provide polyphenols that support gut health and help reduce inflammation.
Note: kidney disease patients should adjust portions based on their stage and medical advice.
這款富含蛋白質且搭配了抗氧化莓果的奇亞籽布丁, 有助於維持血糖穩定及心臟健康; 若適量食用, 對腎臟也頗為友好。它不僅能增強飽足感並促進消化, 其中的漿果還能提供多酚類物質, 從而有益於腸道健康並有助於減輕發炎。
註：腎病患者應依自體疾病分期及醫囑, 視情況調整食用份量。
*Protein-rich Chia Pudding with Berries 高蛋白奇亞籽漿果布丁*
Ingredients (2 servings):
- 1 cup organic soy milk
- 3 tbs chia seeds
- 3 tbs hemp seeds
- 1 tsp monk fruit syrup
- 1/2 tsp Ceylon cinnamon
- 1/4 cup strawberries, sliced
- 1/4 cup blueberries
- 1/4 cup raspberries
- 2–3 fresh mint leaves (optional, for garnish)
Directions:
1. In a jar or bowl, whisk together organic soy milk, chia seeds, monk fruit syrup and Ceylon cinnamon until well combined.
2. Cover and refrigerate for at least 2–4 hours, or overnight, until the mixture thickens into a pudding-like consistency.
3. Stir the pudding well to evenly distribute the chia seeds, then divide into 2 serving bowls.
4. Top with strawberries, blueberries, and raspberries. Garnish with mint leaves if desired, and serve.
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材料 (2份):
- 1 杯 有機豆漿
- 3 湯匙 奇亞籽
- 3 湯匙 大麻籽
- 1 茶匙 羅漢果糖漿
- 1/2 茶匙 錫蘭肉桂粉
- 1/4 杯 草莓（切片）
- 1/4 杯 藍莓
- 1/4 杯 覆盆子
- 2–3 片 新鮮薄荷葉（可選，用於裝飾）
做法：
1. 取一個罐子或碗, 將有機豆漿, 奇亞籽, 羅漢果糖漿和錫蘭肉桂粉一同放入, 攪拌 (或用打蛋器攪打) 至混合均勻。
2. 蓋上蓋子, 放入冰箱冷藏至少2至4小時 (或冷藏過夜), 直到混合物凝固, 呈現布丁般的濃稠質感。
3. 將布丁充分攪拌, 使奇亞籽均勻分佈, 隨後將其分裝至兩個食用碗中。
4. 在表面鋪上草莓, 藍莓和覆盆子。如有需要, 可點綴幾片薄荷葉, 即可享用。