- Easy
- 245 min
- 2 serv.
- 4 synergies
- Contains seasonal produce
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 Raspberries with chia seed: ellagitannins from the berry and omega-3 (ALA) from the seed
Technical: Raspberries are rich in ellagitannins; chia seed provides alpha-linolenic acid (ALA, an omega-3 fatty acid) and fibre. Whether this combination affects the absorption or activity of these compounds is not backed by a reviewed source.
What does this mean for you? Soak two tablespoons of chia seed in plant milk for a few hours and stir in crushed raspberries: a fresh chia pudding.
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 + honey enzymes: aroma and softness
Technical: Vanilla extract contains vanillin (1-2%), an antioxidant that scores higher than vitamin C in an in-vitro DPPH assay; vanillin is studied in relation to GABA-A receptors and MAO-B. Honey provides enzymes (glucose oxidase, catalase) and prebiotic oligosaccharides; most of the body's serotonin is made in the gut, which makes the microbiome a research topic. The combination is above all aromatic: vanillin + the floral flavours of honey.
What does this mean for you? Add a few drops of real vanilla extract to warm honey milk or tea: comfort food — warm, sweet and floral.
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