Treat the kids with these chia jars that are simple to make and provide key nutrients including healthy fats, iron and calcium.
Chia seeds are a great food source of omega-3 fats to help support kid’s
wellbeing. They are also very good for gut health due to their high fibre content - but they are gentle enough to not cause any tummy troubles.
The best thing about them is they are intriguing to children as they gel up and turn into jelly when mixed with liquid. Let the kids get hands on with the chia seeds so they can watch their seeds turn into pudding for themselves.
As well as healthy fats, these puddings are rich in protein with the Greek yoghurt, milk, peanut butter and chia seeds all contributing. Children’s snacks can be low on protein and high in sugar which is not beneficial for their development and growth as protein is needed for a healthy immune system, brain function and the development of the structural body from their muscles to their bones. These ingredients are also high in iron and calcium, nutrients that are in high demand during adolescence as they are needed for strong bone formation and growth.
READ MORE: The ABCs of healthy eating for kids
Carob is a wonderful alternative to chocolate and does not contain caffeine or theobromine - two phytochemicals which may cause trouble for children. Find carob bears at your local health food store and check that they are sugar-free and made from whole foods. Otherwise, carob frogs are also around as well as other options like yoghurt frogs which might suit your little ones more.
The appeal of these puddings is created from the cute bear hidden inside but once the little ones put their spoon into one, the flavour will have them hooked and you can be assured they are getting vital nutrients to nourish them from the inside out.
Peanut butter & banana bear puddings
gluten-free, vegetarian
refined sugar free
serves 4
Ingredients
- ½ cup natural Greek yoghurt
- ½cup milk of your choice (soy or dairy)
- 1 banana
- 4 dates, pits removed or 1/4 cup preferred sweetener
- 2 tbsp peanut butter
- 1 tsp vanilla
- A pinch of salt
- ⅓ cup chia seeds, black or white
- 4 carob bears
Base and topping: crunchy granola, crushed nuts, coconut, carob chunks
How to make
- In a blender or food processor, combine the Greek yoghurt, milk, banana, dates or sweetener, peanut butter, vanilla and salt until smooth. Taste and adjust the flavours to suit your little one’s taste
- Add the chia seeds to the mixture and turn your food processor blender on to a speed that just mixes the chia seeds through as opposed to breaks them up. Once everything is mixed together, pour it into a large jar and set in the fridge for a couple of hours up to overnight to allow the chia seeds to gel
- Once the pudding is set, give it a stir then divide it into four small cups or jars (you can put something in the base if you like such as granola, as pictured). Place a bear in each one and top with any or all of the suggested toppings to add some texture then send them out to the kids
Store in the fridge for up to 3 days
Roberta of Naturo Medico is a Naturopathic Practitioner who specialises in preventative care and women’s health. From her Melbourne-based clinic, Roberta sees women of all ages wanting to meet their own health goals and assists them on their path with personalised treatments specific to their needs.
Alongside practice, Roberta shares healthful and nutrient-rich recipes with her readers who inspire her to continue educating on what health and wellbeing means and how it can be achieved.
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@naturomedico on Instagram for more healthy eating inspiration