There is just something so refreshing about a raspberry and mint combo. Whether you want it for a zingy wake-me-up breakfast, a pick-me-up in the afternoon or a what-the-heck let’s have dessert evening, you can still feel good about choosing this to devour.
Nourishing to both brain and belly, this recipe boasts nutrients like probiotics, fibre, omegas, and antioxidants. You can eat this snack as is, or if you’re trying to balance your blood sugars try topping yours with a homemade nut & seed granola or a tablespoon of hemp seeds (more on this brainy seed here).
Raspberry Mint Chia Pudding
Ingredients
- 2 cups goat kefir, use a no sugar added coconut kefir for a plant-based version
- ½ cup chia seeds
- 1¼ cup fresh or frozen raspberries*
- 5-8 medium sized mint leaves, depending how you like it
- ½-2 tsp coconut sugar, optional
- Raspberries and small mint leaves to garnish, optional
Instructions
- Turnip the Beet. Put on your favourite playlist & have a 2-minute kitchen dance party.
- In a large bowl, whisk together kefir and chia seeds. Set aside and whisk every 5 minutes until there is no clumping and chia seeds plump up, about 15 minutes.
- While the pudding is setting, purée the raspberries and mint in your blender or small food processor. Taste a small amount and if it’s a bit too tart, blend in the optional coconut sugar ½ teaspoon at a time till you reach desired sweetness.
- Equally pour the raspberry mixture into the bottom of 5 one cup mason jars.
- Once the chia seed and kefir mixture has thickened, equally pour on top of the raspberry purée. Top with raspberry and mint garnish.
- Cover jars with lids and allow to set in the fridge overnight or a minimum of 2 hours.
Notes
*If using frozen raspberries, thaw first. (I usually put my frozen bag in the fridge overnight)
Tuning in: brain nourishing ingredients
Kefir:
Contains probiotics, increasing the good bacteria in the gut. Studies have shown that increasing dietary sources of probiotics can lead to brains that are less stressed and less depressed.
Adding in fermented foods like kefir has been associated with less social anxiety.
Chia Seeds:
Chia seeds carbohydrate content contains over 80% fibre. This includes mostly a special kind of fibre called soluble fibre that helps your body control blood sugar imbalances. It is known that blood sugar imbalances have an effect on mood control.
Also high in omega-3’s, chia seeds can help reduce inflammation.
They are rich in two special mental health minerals, magnesium & zinc. These minerals have been shown to reduce depressive symptoms and anxious feelings.
Raspberries:
Raspberries are one of the top fruits with the highest source of fibre. Fibre helps encourage healthy digestion, keeping your gut in optimal balance so it can give your brain the signals it is supposed to carry out.
They are high in antioxidants such as vitamin C, quercetin and a certain plant chemical called anthocyanins (this is what gives raspberries their red colour). Vitamin C is needed in times of high stress and anthocyanins have been known to have anti-inflammatory properties to help reduce inflammation in the brain.
Mint:
Mint teas have been used in South America for many years to help alleviate stress and insomnia. Some animal studies have shown that the phenolic compounds (plant chemicals!) like flavonoids and tannins from mint extracts may have an anxiolytic & sedative effect. Although more studies are needed on the efficacy of this in humans, adding a little culinary mint to your meals cannot hurt!