Chia pudding

Chia seeds soak up liquid and turn into a creamy pudding with no cooking at all. They're an excellent source of fiber and ALA, a plant-based omega-3 fat, which makes this a filling breakfast or afternoon snack.

Ingredients:

• 3 tablespoons chia seeds
• 3/4 cup unsweetened coconut or almond milk
• 1/2 teaspoon vanilla extract
• 1 to 2 teaspoons maple syrup (optional)
• Pinch of cinnamon
• 1/2 cup berries or diced mango
• 1 tablespoon unsweetened coconut flakes or chopped nuts

Preparation:

• Whisk the chia, milk, vanilla, maple syrup and cinnamon in a jar or bowl.
• Wait 5 minutes, then whisk again to break up any clumps.
• Cover and refrigerate at least 2 hours or overnight, until thick and spoonable.
• Top with fruit and coconut just before eating. It keeps up to 4 days in the fridge.