Читать книгу The Complete Plate - Lauren Klukas - Страница 52

52

breakfast

Vanilla BlueberryChia Pudding

Serves 2

1500

2000

2500

For the pudding

1 serving

1 serving

1 serving

Vanilla almond milk

1 cup

1 cup

1 cup

Vanilla Greek yogurt

¼ cup (75 g)

¼ cup (75 g)

¼ cup (75 g)

Chia seeds

3 Tbsp

3 Tbsp

3 Tbsp

Pure lemon extract

1 tsp

1 tsp

1 tsp

Blueberries, frozen

3 cups (396 g)

3 cups (396 g)

3 cups (396 g)

Honey

1½ tsp

1½ tsp

1½ tsp

Lemon zest

1 tsp

1 tsp

1 tsp

Lemon juice

1½ Tbsp

1½ Tbsp

1½ Tbsp

Cornstarch

½ tsp

½ tsp

½ tsp

Blueberries, to garnish

½ cup (66 g)

½ cup (66 g)

/ / / / / / / /

calories

314 kcal

314 kcal

273 kcal

1 In a medium bowl, combine almond milk, yogurt, chia seeds, and lemon extract. Cover and place in the fridge overnight, or for at least 3 hours, to let chia seeds gel.

2 Put blueberries, honey, and lemon zest in a small saucepan and bring to a gentle simmer over medium heat. In a small bowl, combine lemon juice and cornstarch and mix until smooth. Add mixture to blueberries and cook for about 5 minutes, until thickened. (Try to keep blueberries full and intact.)

3 Remove chia seed mixture from the fridge and give it a good stir. Divide between two bowls and top each with half of the blueberry mixture. Add fresh blueberries (if using) overtop. Leftover portion will keep for up to a week in the refrigerator.

Mix It Up: This is a great recipe for those who are new to the kitchen and want to experiment working with different flavors. Have fun trying new and unusual flavor combina-tions, such as blood orange and dark chocolate, and using different extracts, yogurts, and fruits.

meal plan 2