For a change from the classic chia pudding, try camelina pudding!
As an added bonus, this coffee- and chocolate-flavored version is a gourmet reminder of the delicious tiramisu!
Visit camelina seedslike chia seeds, have mucilaginous properties, meaning that when they come into contact with water (or other liquids), they swell and become viscous, sticky and sometimes even a little gelatinous. These little seeds are very high in plant-derived omega-3s, as well as being a source of protein and essential fatty acids. fibers. For example, per 15 g serving (1 ½ tbsp), you get about 4 g of protein and fibre, as well as more than 90 % of your daily omega-3 requirements.
Cocoa and its benefits :
Cocoa is a food produced by the fermentation. Cocoa beans are first fermented and dried, then roasted (releasing the chocolate flavors), crushed and ground to form cocoa paste. The paste is pressed, separating the liquid part (cocoa butter) from the solid part (cocoa powder). Cocoa powder is an excellent source of magnesium, manganese, copper and fiber. It also has high antioxidant potential, given its flavonoid (antioxidant) content. Cocoa contains two molecules with stimulating potential: caffeine and theobromine. Even so, Its magnesium content makes cocoa a potentially calming food, helping to manage stress and improve sleep.
Coffee:
Coffee, as we all know, contains high levels of caffeine, a stimulant known for its effects on the nervous system. In addition to caffeine, coffee also contains a number of substances, including phenolic compounds with antioxidant properties, as well as some vitamin B content. What's more, like cocoa, coffee is a product of the fermentation. Before roasting, green coffee beans are fermented and dried. It is during the roasting process that the coffee beans take on their brownish color and distinct flavor and aroma.
Recipe low in FODMAP :
This revenue is low in FODMAP.
In all cases, listen to your symptoms and recommendations from your nutritionist.
Tiramisu-style camelina pudding - low FODMAPs
Ingredients
Choco-banana camelina pudding
- 2 tbsp (30 ml) camelina (or chia) seeds
- ½ t. (125 ml) enriched, unsweetened almond drink
- ½ ripe banana mashed with a fork
- 1-2 tsp (5-10 ml) cocoa powder
Creamy tiramisu filling
- ½ t. (125 ml) plain (or vanilla) lactose-free Greek yogurt
- 1-2 tsp (5-10 ml) your choice of instant black coffee
- 1 tsp (5 ml) cocoa powder
- 1 tsp (5 ml) maple syrup
- ½ tsp (2.5 ml) pure vanilla extract
- ½ tsp (2.5 ml) ground cinnamon
Crispy
- ½ t. (125 ml) puffed cereals (rice or quinoa or buckwheat or millet, puffed)
Instructions
Preparation
- In a bowl, combine all camelina pudding ingredients. Let stand for ten minutes (or more) in the fridge to allow the camelina seeds to swell.
- In a second bowl, combine all the ingredients for the creamy, tiramisu-style filling.
- Place half the puffed cereal, half the camelina pudding and half the creamy filling in a jar of your choice.
- Repeat the previous step with the remaining half to form a second layer.
- Garnish with banana slices and dark chocolate chips (if desired).
- Taste for yourself.
Notes
- Protein-enriched version: Add 15 to 30 ml (1 to 2 tbsp) protein powder of your choice to the creamy filling.
- The camelina pudding can be made the day before and stored in the fridge overnight, before assembling.
- For a smaller snack, divide the recipe into two portions.
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