- Easy
- 10 min
- 4 serv.
- 5 synergies
- Now at its best: Pumpkin Seeds
Layered dessert of chia seed pudding with coconut milk, fresh blueberries and raspberries, sprinkled with pumpkin seeds and shredded coconut. Without grains, dairy, nuts or eggs
Layer by layer you build this parfait like a small work of art in a glass. At the bottom, that creamy chia pudding — thickened overnight with full-fat coconut milk into a thick, gel-like mass that smells of vanilla and honey. The chia seeds give that characteristic texture: soft but with a slight bite, like tapioca pearls clinging to your spoon.
Then the berries. A layer of deep red raspberries that burst open at the first press, followed by firm blueberries that crunch through. The contrast with the cool, white pudding is visual and in flavour: sweet and fresh against creamy and mild.
On top, the finale: roasted pumpkin seeds for that indispensable crunch, and a snow layer of shredded coconut that completes the tropical theme. Make it the evening before — the next morning you have a dessert that looks like it came from a restaurant.
- 10
- min prep
- 0
- min cook
- 10
- min total
Nutritional Synergies
This recipe combines ingredients that enhance each other:
Chia Seeds 
Honey Fiber + prebiotics for the microbiome and satiety
Technical: Chia seeds contain 34g fiber per 100g forming a gel in the gut promoting satiety. Honey contains prebiotic oligosaccharides (FOS) feeding beneficial gut bacteria. Together they support the microbiome.
What does this mean for you? Mix chia pudding with a spoonful of raw honey. The honey sweetens and feeds your good gut bacteria.
DigestionEnergyBlood Sugar
Chia Seeds 
Coconut Milk Perfect chia pudding base
Technical: Chia seeds contain ALA omega-3 fatty acids that are fat-soluble. The MCTs (medium-chain triglycerides) in coconut milk are rapidly absorbed and form a fat matrix that increases bioavailability of omega-3 from chia seeds. Additionally, chia seeds absorb the liquid forming a pudding-like texture with optimal nutrient delivery.
What does this mean for you? Soak chia seeds overnight in coconut milk for the perfect pudding. The coconut fat helps your body absorb more omega-3 from the chia seeds.
HeartDigestion
Raspberries Chia Seeds Ellagitannins + omega-3 for complementary bioactive support
Ellagitannins metabolize to bioactive urolithins (PMID: 16159193)
Technical: Raspberries are the richest source of ellagitannins (300mg/100g), which are converted in the gut to urolithins — bioactive metabolites that influence multiple signaling pathways. Chia seeds provide 5g ALA omega-3 per tablespoon, which modulates eicosanoid production via the COX/LOX pathway. Together they cover multiple biochemical pathways: urolithins via NF-kB modulation, omega-3 via eicosanoid balance.
What does this mean for you? Make a raspberry-chia pudding by soaking 2 tablespoons chia seeds in almond milk with raspberries. The raspberries give color and flavor, the chia provides texture and omega-3. Perfect as breakfast or dessert.
Anti-inflammatoryJointsDigestion
Coconut Milk Honey MCTs + prebiotics for gut flora and energy
Technical: Coconut milk contains lauric acid (MCT) that is quickly converted to energy. Honey contains prebiotic oligosaccharides (FOS) feeding beneficial gut bacteria. The combination offers quick energy plus gut flora support.
What does this mean for you? Add honey to coconut milk-based smoothies, chia puddings or warm drinks. The MCTs provide quick energy while the prebiotics feed your gut flora.
EnergyDigestionImmune System
Vanilla Extract Honey Vanillin antioxidant + honey enzymes for aroma and well-being
Technical: Vanilla extract contains vanillin (1-2%) — a powerful antioxidant 5x stronger than vitamin C in DPPH assay. Vanillin also has anxiolytic action via GABA-A receptor modulation and inhibits MAO-B (mood improvement). Honey's enzymes and prebiotic FOS enhance the well-being effect: gut bacteria produce 90% of serotonin. The combination is aromatic (vanillin + honey flavors) and therapeutic (antioxidant + prebiotic + anxiolytic).
What does this mean for you? Add a few drops of real vanilla extract to warm honey milk or tea. The vanilla calms your nervous system, the honey feeds your gut bacteria that produce serotonin — comfort food at a molecular level.
Stress ReliefSleep
Instructions
- 1 Mix chia seeds with coconut milk, honey and vanilla extract in a bowl and stir well
Nutrition per serving
Indicative values per serving.
Timing & Suitability
Shelf life: 3 days in fridge