Recipe: Chia Seed Pumpkin Pudding

Does any sweet treat mark the arrival of fall more than pumpkin pie? If you love this autumnal baked good, but would rather skip the calories and fat that come with it, then this easy, no-cook pudding is the perfect option.

Healthy chia seeds thicken up this dessert while providing you with omega-3 fatty acids, antioxidants, potassium, iron and calcium. A bit of honey lends it some sweetness. And, of course, the pumpkin puree brings all the fall flavor, as well as being a good source of vitamin A, vitamin C and fiber!

Ingredients

• 1 cup unsweetened almond milk (or any milk will do)
• 1/4 cup chia seeds
• 1 cup pumpkin puree
• 3 tablespoons honey
• 1/2 teaspoon pure vanilla extract
• Cinnamon and nutmeg or pumpkin spice seasoning to taste
• Optional toppings: chopped walnuts or pecans, low-sugar granola or light whip cream

Directions

1. Using a blender or food processor, blend all ingredients together until smooth and gelatinized.
2. Optionally, top with chopped walnuts or pecans, low-sugar granola or light whip cream.*

Nutrition information (per serving)

Makes 4 servings
Serving size = 1/2 cup

Calories: 290
Total fat: 7 g
Saturated fat: 1 g
Cholesterol: 1 mg
Sodium: 54 mg
Carbohydrate: 25 g
Dietary fiber: 7 g
Sugar: 15 g
Protein: 3.5 g

* Toppings aren’t included in the nutrition information, although they’ll provide about 50 additional calories per serving.