Simple Raspberry Chia Pudding Bowl

Looking for a simple, cancer-conscious way to start your day? Chia pudding is one of the easiest and most nourishing breakfasts you can make. Not only does it take minutes to prepare, but it’s also packed with nutrients to support your immune system.

I love making chia pudding in advance as part of my meal prep routine—it’s a go-to snack that’s always ready when you need it. Whether you’re looking for a quick breakfast or a satisfying snack, this chia pudding has you covered.

How it Protects Against Cancer

This morning chia pudding isn’t just easy to make—it’s packed with ingredients that support your body’s natural defences against cancer. Let’s break it down:

Chia Seeds: Chia seeds are a powerhouse of omega-3 fatty acids, which help reduce inflammation and support heart and brain health. These healthy fats also play a key role in reducing oxidative stress—an important factor in preventing cancer cell growth.

Plant-Based Protein: The protein powder used in this recipe provides the building blocks your body needs to repair and strengthen tissues, including your immune cells. A strong immune system is vital for detecting and fighting cancer cells before they spread.

Coconut Milk: Coconut milk is rich in healthy fats and antioxidants, which help nourish your cells and support your body’s natural detoxification processes. It also provides an easily digestible option for those with sensitive stomachs or appetite changes.

Bee pollen: used as a garnish is another powerful ingredient. Rich in antioxidants, vitamins, and minerals, bee pollen has been shown to have immune-boosting properties and can help combat oxidative stress. It’s believed to promote healing and may help protect against cellular damage, a key factor in cancer prevention.

What You’ll Need

Material:

Small bowl: To mix your chia seeds and liquid ingredients. You’ll want something with a wide enough surface to help the chia seeds absorb the liquid evenly.
Whisk or spoon: For stirring the mixture and ensuring the chia seeds are well distributed in the liquid.
Serving container: This can be a mason jar, small bowl, or even a glass cup—something that’s easy to store in the fridge and provides space for your toppings. If you’re prepping multiple servings, using individual jars is perfect for grab-and-go options.
Measuring spoons: To measure your chia seeds, protein powder, and any other add-ins like sweeteners or spices.

Ingredients:

Coconut Milk: I use coconut milk here because it’s rich and creamy, making for a satisfying pudding texture. Coconut milk is also full of healthy fats and antioxidants that support the body’s natural detox and immune functions. If you’re sensitive to coconut, you can substitute it with almond milk or any other plant-based milk of your choice.

Chia Seeds are the star of this recipe. When mixed with liquid, they expand and form a gel-like texture, which is perfect for pudding. They’re also a great source of omega-3 fatty acids and fibre, which support heart health and help manage inflammation.

Plant-Based Protein Powder: For this recipe, I use the Maple Vanilla Protein Powder from Raw Nutritional. It’s my go-to because it’s naturally sweetened and the flavours blend beautifully into the pudding. Plus, it aligns with my Cancer Conscious principles—clean, plant-based ingredients with no artificial additives. You can get 20% off your order using the code MEZENA20. If you’re using a protein powder that isn’t as sweet, you may want to add a cancer-conscious sweetener like monk fruit or stevia to taste.

Fresh Raspberries are high in antioxidants, particularly vitamin C and anthocyanins, which help fight oxidative stress and inflammation. Raspberries make the perfect topping—they’re sweet, fresh, and full of cancer-fighting compounds.

Almond Slices are packed with healthy fats and protein, making them an excellent choice for balancing the nutritional profile of your pudding. They also provide a satisfying crunch that complements the creamy texture of the chia pudding.

Bee pollen adds a touch of natural sweetness and is packed with antioxidants, vitamins, and minerals. Just a small sprinkle boosts the pudding’s immune-boosting properties and adds a little extra flavor without being overpowering.

The Process:

1. Combine the Ingredients: Start by adding your plant-based milk (I recommend coconut milk for its richness) into a small bowl. Then, add the chia seeds and protein powder. For the protein powder, if you’re using Raw Nutritional’s Maple Vanilla, it’ll naturally add a touch of sweetness and flavor, so no need to worry about sweeteners unless you want an extra boost. Use a whisk or spoon to give everything a good stir—this helps ensure the chia seeds don’t clump together and the protein powder blends evenly into the liquid.
   
2. Let It Rest: Once everything is well-mixed, let the chia mixture sit for a few minutes. This gives the chia seeds a chance to start absorbing the liquid and expand. After that, give it another quick stir to break up any clumps that may have formed.
   
3. Chill: Cover the bowl or transfer the mixture into individual serving jars or containers. Place it in the fridge for at least 20 minutes, or even better, overnight. During this resting time, the chia seeds will absorb the coconut milk, thicken the pudding, and take on that signature creamy, gel-like texture. The longer it sits, the thicker it gets, so feel free to experiment with resting times depending on your desired consistency.
   
4. Prepare the Garnish: While your pudding is chilling, get your fresh raspberries, almond slices and bee pollen ready. Raspberries add a fresh burst of flavour and are packed with antioxidants. Almond slices bring a delightful crunch, and their healthy fats make this pudding even more satisfying.

5. Serve and Enjoy: After the pudding has set, take it out of the fridge and give it one last stir to make sure the consistency is smooth and creamy. Top with your prepared raspberries and almond slices (or any other toppings you like).