- Easy
- 245 min
- 2 serv.
- 4 synergies
- Now at its best: Honey
A creamy chia pudding with oat milk, a touch of honey and vanilla, topped with fresh blueberries and raspberries. Make it the night before and enjoy the next day.
It starts the evening before, when you stir the chia seeds into the oat milk and slide the bowl into the fridge. The next morning you open the door and there it is: a thick, creamy pudding that used the night to transform itself. The seeds have absorbed all the liquid and formed a gel that rests soft and springy on your spoon.
A drizzle of honey and vanilla — just enough to give the pudding warmth without overshadowing the berries. Those come on top: raspberries that burst open at the first bite, blueberries that break through firmly with a sweet-tart burst. The colour contrast alone — deep red and purple against cream white — makes this parfait irresistible.
No cooking, no fuss, no rush. Just patience and a fridge.
- 5
- min prep
- 0
- min cook
- 245
- min total
Nutritional Synergies
This recipe combines ingredients that enhance each other:
Chia Seeds 
Honey Fiber + prebiotics for the microbiome and satiety
Technical: Chia seeds contain 34g fiber per 100g forming a gel in the gut promoting satiety. Honey contains prebiotic oligosaccharides (FOS) feeding beneficial gut bacteria. Together they support the microbiome.
What does this mean for you? Mix chia pudding with a spoonful of raw honey. The honey sweetens and feeds your good gut bacteria.
DigestionEnergyBlood Sugar
Raspberries Chia Seeds Ellagitannins + omega-3 for complementary bioactive support
Ellagitannins metabolize to bioactive urolithins (PMID: 16159193)
Technical: Raspberries are the richest source of ellagitannins (300mg/100g), which are converted in the gut to urolithins — bioactive metabolites that influence multiple signaling pathways. Chia seeds provide 5g ALA omega-3 per tablespoon, which modulates eicosanoid production via the COX/LOX pathway. Together they cover multiple biochemical pathways: urolithins via NF-kB modulation, omega-3 via eicosanoid balance.
What does this mean for you? Make a raspberry-chia pudding by soaking 2 tablespoons chia seeds in almond milk with raspberries. The raspberries give color and flavor, the chia provides texture and omega-3. Perfect as breakfast or dessert.
Anti-inflammatoryJointsDigestion
Oat Milk Honey Beta-glucans + prebiotics for gut flora and lipid profile
Technical: Oat milk contains beta-glucans that work as prebiotics and bind bile acids in the gut. Honey contains FOS (fructo-oligosaccharides) feeding Bifidobacterium and Lactobacillus. Together they support the gut microbiome from two angles: prebiotic fiber + prebiotic sugars.
What does this mean for you? Oat milk with a spoon of honey is a double prebiotic combination. The beta-glucans from the oats and the FOS from the honey both feed your beneficial gut bacteria.
DigestionHeartEnergy
Vanilla Extract Honey Vanillin antioxidant + honey enzymes for aroma and well-being
Technical: Vanilla extract contains vanillin (1-2%) — a powerful antioxidant 5x stronger than vitamin C in DPPH assay. Vanillin also has anxiolytic action via GABA-A receptor modulation and inhibits MAO-B (mood improvement). Honey's enzymes and prebiotic FOS enhance the well-being effect: gut bacteria produce 90% of serotonin. The combination is aromatic (vanillin + honey flavors) and therapeutic (antioxidant + prebiotic + anxiolytic).
What does this mean for you? Add a few drops of real vanilla extract to warm honey milk or tea. The vanilla calms your nervous system, the honey feeds your gut bacteria that produce serotonin — comfort food at a molecular level.
Stress ReliefSleep
Instructions
- 1 Mix chia seeds, oat milk, honey and vanilla extract in a bowl and stir well.
Nutrition per serving
Indicative values per serving.
Timing & Suitability
Shelf life: 3 days in fridge