BY CHEF KATIE MIST

Strawberry Chia Pudding

This Strawberry Chia Pudding is creamy, satisfying and quietly overachieving in the nutrition department. Equal parts easy breakfast, snack and “I need something sweet but also functional,” this perimenopause-friendly recipe is packed with protein, fiber and healthy fats to support energy, metabolism and overall wellness in midlife. Basically, it’s dessert energy with a wellness résumé.

Strawberries bring vitamin C, antioxidants and fiber to support immune health, collagen production and healthy aging, while lemon juice adds brightness plus an extra boost of antioxidants. Chia seeds may be tiny, but they are nutritional powerhouses loaded with fiber, plant-based omega-3 fatty acids and minerals that support digestion, heart health and blood sugar balance. These are all especially important during perimenopause and menopause when metabolism and gut health can start acting unpredictably.

Greek yogurt adds protein to help support muscle maintenance, satiety and stable energy levels, while coconut milk or nut milk provides creaminess and healthy fats that help make this pudding deeply satisfying. A touch of honey balances the tartness naturally, vanilla makes everything taste like a treat and granola adds the perfect crunchy finish. The result is a nutrient-dense chia pudding recipe that supports overall health and gut health while still feeling like the kind of breakfast you’d happily eat on repeat.

Cook Time: 0 minutes | Prep time: 15 minutes | Serves/Serving: 4-6

Ingredients

• One, 15 ounce can coconut milk (or nut milk)
• 1 cup strawberries (fresh or frozen, stems removed if fresh), plus more for garnish
• 2-3 tablespoons honey
• 1 teaspoon vanilla
• 1/4 teaspoon salt
• 1 cup plain Greek yogurt
• Juice of 1/2 lemon
• 3 tablespoons chia seeds
• Granola for garnish

Instructions

1. Combine coconut milk, strawberries, honey, vanilla and salt in a blender. Blend until smooth.

2. Pour mixture into a large bowl. Whisk in yogurt, lemon juice and chia seeds.

3. Store in an airtight container in the fridge overnight (or up to 3-4 days).

4. When ready to eat, add more coconut milk if it’s too thick, then spoon into a cup or bowl and top with granola and chopped strawberries.

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