The Renewal Pudding ©
This pudding is packed full of healthy, monounsaturated fats from nuts, seeds, and Extra Virgin Olive Oil (EVOO). Research studies have proven that this is the type of fat that are so good for us! The Mediterranean Diet, which is the most clinically studied and proven diet for heart-health, recommended by the American Heart Association, is full of monounsaturated and Omega 3 fats. This pudding is thick, rich, packed with age-defying antioxidants from berries, an abundance of fiber, and may keep you full for a few hours!
Fiber feeds our healthy gut flora, which encourages better mental health, happiness, and overall well-being. Research shows that dietary fiber decreased anxiety by 33% and high psychological distress by 29% (Saghafian, 2021). Research also demonstrates that dietary fiber improves overall health, decreases the risk for obesity, diabetes, and communicable diseases (Fu, 2022). The plethora of antioxidants (color pigments) found in whole foods from nature, which berries are famous for, help to slow the aging process by fighting free radicals that damage our cells, and improve cognitive/brain function (Golovinskiaia and Wang, 2021).
It’s crucial that we consume foods that the body recognizes from nature, food that the body can use to repair, restore, and renew. This power-packed, decadent pudding is luxuriously delicious and is considered a meal, not a snack (see below for nutrition facts). It’s called The Renewal Pudding, because it can help you recover from a hard workout with 22g of protein, boost collagen for hair, skin, and nails, and improve the heart-healthy ratio of monounsaturated fats. It’s also important to consume Omega 3s, which are provided as Alpha Linoleic Acid (ALA) in the chia seeds in this pudding.
Other important Omega 3 sources include: Docosahexaenoic Acid (DHA) and Eicosapentanoic Acid (EPA) from fatty fish or Fish Oil or Algae Oil (this is where the fish get it from, so this is the vegan source). Studies have shown that it’s important to have a higher amount of EPA, which is crucial for long-term memory and heart health. This Ultra EPA supplement is a good start on a budget, and Wiley’s Finest Peak EPA is one of the highest quality fish oil products for years. Enjoy making this recipe a few times a week and here’s a friendly reminder to stay hydrated! 🙂
The Renewal Pudding Recipe:
1/3 cup vanilla Macadamia Nut Milk unsweetened
1 oz unroasted and unsalted Macadamia Nuts or roasted and unsalted if preferred
1 oz unroasted and unsalted cashews or roasted
1 tablespoon chia seeds
1 tablespoon unsalted pumpkin seeds
3 strawberries
1 oz raspberries
2 oz blueberries
4 frozen cherries (unsweetened)
1 scoop vanilla collagen powder
1/2 teaspoon high quality Extra Virgin Olive Oil (EVOO)
2 oz water
1/4 teaspoon Ceylon Cinnamon
Pinch of Celtic Sea Salt or this Richmond’s Real Salt
Blend until smooth in a high-speed blender like the Nutribullet Rx or the Vitamix.
Top with fresh berries and real dark chocolate.
Use a small silicone spatula to get all that delicious, pudding goodness out of your blender. Enjoy for breakfast or after a workout!
To make this into a smoothie, simply add 8 oz of water (1 cup), instead of 2 oz.
Nutritional Value:
640 calories
50g fat (31g monounsaturated, heart-healthy fats, 5g polyunsaturated fats, and 7g saturated fats)
22g protein
35g carbs – 11g fiber = 24g net carbs
0g trans fat
0g cholesterol
593mg of potassium (estimated 16.9% DV)
56% DV of Vitamin C
21% DV of Calcium
28% DV of Iron
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