Are you ready to indulge in the velvety decadence of this unique, raw vegan blueberry avocado pudding? It’s a treat that’s as nutrient-dense as it is delicious. Crafted with one ripe avocado, refreshing blueberries, and a tablespoon of chia seeds, this breakfast, which doubles as a healthy dessert, will defy your expectations by offering a creamy, luxurious texture without the addition of unnecessary sugars, preservatives, or dairy. Think of this pudding more like a berry-laden, velvety cake, just with a healthier twist and more personality.

Bite into this delicate pudding and you’ll discover an array of health benefits. Blueberries exhibit potent antioxidant activity, meaning they work to fight free radicals, which staves off oxidative stress. Keeping your cells healthy also benefits immune function, and the vitamin C in blueberries contributes to collagen production, which enhances the overall appearance of the skin. Avocados provide heart-healthy, monounsaturated fats, which support healthy cholesterol levels and brain health. Meanwhile, chia seeds add a fibrous punch that aids digestion and keeps you feeling full longer, so you will be less likely to reach for snacks between meals. Instead, this pudding just satisfies your sweet tooth and nourishes the body from the inside out.

Best of all, this pudding is a no-cook, raw vegan masterpiece, so all of those precious nutrients are preserved in their natural state. Whether you’re looking for a guilt-free dessert or a filling breakfast, this blueberry avocado pudding proves that healthy eating can be both delicious and tempting.

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Are you ready to escape to a tropical paradise without leaving your home? If you answered yes to that question, then you are ready for our delightful mango coconut chia pudding. Some might call it summer’s sweetest secret, while others call it a nutritious breakfast that you can take on the go. It is a creamy, vibrant treat that combines juicy mangos and velvety, full-fat coconut milk for a flavor explosion that’s as refreshing as the ocean breeze. Plus, the chia seeds offer valuable omega-3s and fiber, helping to keep you feeling full between meals to avoid unnecessary snacking. The antioxidants in mangos help to boost your immune system as well, making this breakfast or snack the perfect guilt-free indulgence to keep you cool and nourished all summer long!

Not only does this chia pudding delight your taste buds, but it also offers a lot of healthy fats from the coconut milk. These fats work to support skin health and energy levels. Full-fat coconut milk is not sweet, but it is very creamy and offers a subtle nuttiness that complements the natural sweetness of the mango. The mango contains natural sugars, so you can choose to omit the agave if you choose. Some mangos are sweeter than others, so try the chia pudding without the agave first and then add it if it needs a little extra sweetness.

Let’s not forget the visual component of this delicious coconut mango chia pudding. The mango cubes look like little treats within the speckled tapioca-like pudding. Is it Instagram worthy? Well, that’s up to you to decide! Take a picture and tag us when you post it so that we can love it as much as you do. It is truly your summer-ready breakfast that will transport you to a tropical beach.

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One of the most challenging dietary feats, besides switching to a raw vegan diet, is to reduce your caloric intake. It’s possible to do, but many low-calorie foods can leave you feeling hungry or unfulfilled between meals. This is primarily because they do not contain healthy fats, fiber, protein, and complex carbohydrates. That said, there are a surprising number of low-calorie foods that can keep you full. Continue reading to learn more about them. 

Berries

Low-calorie and low-carb alert, people! Strawberries, raspberries, blueberries, and blackberries  contain beneficial antioxidants, vitamins, and minerals that benefit overall health. One cup of blueberries, for example, contains 86 calories but offers 3.6 grams (g) of fiber. Fiber, in addition to protein, has a big impact on your hunger and appetite. Berries contain a lot of pectin, a type of dietary fiber that has proven to slow stomach emptying and increase feelings of fullness in both human and animal studies. One study found that a 65-calorie afternoon snack of berries decreased total caloric intake later in the day compared to a 65-calorie snack of gummy candies. 

Air-Popped Popcorn

Before we tell you why you can have your popcorn and eat it too, please understand the difference between air-popped popcorn and buttered, movie theater popcorn. The popcorn you buy in packages that says “movie theater butter” on the label is not what we are referring to. Air-popped popcorn means that the kernels pop with heat and air, no oil or butter. You can put some kernels in a silicone bowl, cover the bowl, and microwave until they pop! Due to the high-fiber content, air-popped popcorn is one of the most filling, low-calorie snacks on this list. With only 31 calories in a cup, popcorn boasts 1.2 g of dietary fiber. In addition to slowing the digestive process to promote feelings of fullness, fiber also helps to stabilize blood sugar. Studies have found that popcorn can help enhance feelings of fullness more than other snack foods. 

Leafy Greens

On average, a one-cup serving of leafy greens contains anywhere from five to nine calories. This number will change if the greens are cooked or not, but the range we just specified applies to raw greens. That means you can consume a large serving of leafy greens without ingesting a lot of calories. Most leafy greens provide high amounts of folate, magnesium, iron, protein, and vitamins C, K, and A. You can enjoy large salads, add leafy greens to smoothies, or incorporate them into soups. 

Chia Seeds

Hailed as an incredible superfood, chia seeds offer a lot of protein, fiber, and omega-3 fatty acids. A one-ounce serving of chia seeds provides 138 calories, 4.7 g of protein, and 9.8 g of fiber. The soluble fiber in chia seeds absorbs liquid and swells in the stomach to create feelings of fullness. This can be observed if you mix chia seeds with liquid to make chia pudding. The seeds absorb the liquid to create a tapioca pudding-like texture. Some researchers observed that chia seeds can absorb 15 times their weight in water. They move slowly through the digestive tract to keep you full. 

Oats

A wonderful whole grain that is low in calories and high in protein and fiber, two nutrients that promote feelings of fullness. A half-cup serving of dry oats exhibits 154 calories, but the same cup packs 4 g of fiber and 5 g of protein. One study involving 48 adults found that eating oatmeal increased feelings of fullness and reduced hunger and caloric intake at the next meal. Another small study linked instant and old-fashioned oats to improved appetite control over a four-hour period. 

Legumes

Due to the high protein and fiber content, legumes such as peas, lentils, and beans can be very filling. One cup of cooked lentils provides 230 calories, in addition to 15.6 g and 18 g of protein. Several studies found that legumes have a powerful effect on hunger and appetite. A small study involving 43 young adults found that a high protein meal with beans, and peas increased feelings of fullness. The meal also reduced appetite and hunger more than a high protein meal with veal and pork. A review of nine other studies concluded that people felt 31% fuller after eating pulses, a type of legume, when compared to high-carb meals consisting of bread and pasta.

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Don’t want to make a smoothie on the raw vegan diet? There are other options, like chia pudding, that change up raw vegan breakfast game. Not to mention, chia pudding is an incredibly filling dish that is highly versatile. Given that blackberries are in season during summer, we decided to make this recipe with fresh blackberries. If you don’t have access to fresh blackberries, feel free to use frozen blackberries, so long as they are free of added sugars and preservatives. We just recommend that you thaw them prior to blending with the other ingredients.

One ingredient that will catch your palate by surprise is the freshly grated ginger. It’s a little kick that beautifully complements the sweet and tart blackberries. If you have an aversion to ginger, for some strange reason, feel free to omit it from the recipe. It is highly beneficial for the body, though, offering lots of antioxidant, anti-inflammatory, and antibacterial properties. All of those active compounds work to enhance immune function, but the blackberries also contain beneficial antioxidants that aid immunity. The choice is yours, regarding ginger.

One last thing to note: you do not have to use homemade almond milk if you do not enjoy almond milk. You can make your own cashew milk, pecan milk, walnut milk, or even sunflower seed milk if you prefer those varieties. Just make sure that you do not use store bought nut or seed milks for the chia pudding. Most store bought varieties contain added sugars, thickening agents, and preservatives.

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Ready for a delightful breakfast, fellow kitchen adventurers? Get ready to grab your breakfast and go when you prepare this peach chia pudding. It’s like summer in a jar! If you know anything about our recipes, you know that we like to make them as user friendly as possible. They should not feel like a challenge because healthy eating doesn’t have to be that way. You can create nutrient-dense meals in a matter of minutes with a few simple ingredients. Such is the case for this chia pudding, which can double as a healthy breakfast or dessert. You can even enjoy it as a pre- or post-workout snack.

The thick chia pudding is bursting with peach goodness. Since peaches are in season during the summer months, we like to use them whenever possible. In-season peaches are typically juicier and more flavorful, offering a lovely natural sweetness that steals the show in this recipe. Depending on the sweetness level of the peach you use in this recipe, you may or may not need the grade A maple syrup. Try it without the maple syrup at first and then add it if you desire a sweeter flavor from your chia pudding. Pour the mixture into two jars and refrigerate overnight. Doing so gives the chia pudding enough time to set.

Unlike other chia pudding recipes, this one requires you to make the chia pudding base before incorporating the chia seeds. Once you blend together the base ingredients, incorporate the chia seeds. Make sure you take your time with blending because you want it to be silky smooth (just like a smoothie) prior to adding the chia seeds. Want a little texture in your chia pudding? Leave the base slightly chunky with peach bits. That will also help it maintain fruity essence!

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This is potentially the quickest and easiest jam you’re ever going to make. You don’t have to simmer fruit and sugar for a while until it thickens into a sugary, jammy spread. You also don’t need added sugars or pectin to yield the consistency that is common in most jams. Another reason you don’t need pectin is because dried fruit only contains 22% water, so there is no need for a thickener. This raw apricot jam has incredible depth of flavor and made entirely from dried fruit, a touch of maple syrup, and a pinch of sea salt.

Since dried fruit contains less water than fresh fruit, you want to rehydrate it prior to making the jam. By rehydrating the dried fruit, you make it softer and easier to blend. Just soak in a bowl of warm water for a few hours and be sure to discard the soaking water. The reason we decided to use dried apricots is because they, much like figs, cherries, and plums, are juicier dried fruits. Just make sure that you purchase dried apricots that are free of sulfites, added sugars, and preservatives. Those dried apricots tend to be brown in color, so your jam may not be the most picturesque orange hue you’re dreaming of, but it is chemical-free and healthier.

Just like fresh fruit jam, dried fruit jam is very versatile. Use it instead of jelly on a classic PB&J sandwich, spread it on crepes, or use it as a topping for your yogurt bowl. It should be noted that all of those suggestions are acceptable to enjoy if you are not cleansing. Should you want to enjoy this while cleansing, you can use it as a topping for banana or cashew pudding, chia pudding, or on raw vegan ice cream.

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Do you need an indulgent breakfast that tastes like one of the most beloved desserts of all time? This nourishing key lime pie chia pudding is all that and more! Very simple to prepare and bursting with zesty, bright flavor, this chia pudding delivers maximum satisfaction. It’s an ideal meal for novice and experienced chefs alike. It has a creamy texture and vibrant lime flavor. Feel free to blitz some almonds or cashews to use as a crunchy topping that acts like a crust.

Key limes offer vital antioxidants that can promote cellular health and boost immune function. The real nutrients come from the chia seeds in this pudding, though. The nutrients that chia seeds provide may support strong bones, regulate blood sugar, and promote heart health. Historically, the Aztec and Mayan civilizations incorporated chia seeds into their diets. They also used the seeds for religious rituals, cosmetics, and medicinal purposes. These seeds were viewed as highly nutritious, a belief that is currently backed by scientific research.

The specific antioxidants in chia seeds include caffeic acid, myricetin, quercetin, chlorogenic acid, and kaempferol. All of these antioxidants may offer protective effects for the heart and liver. Chlorogenic acid, for example, may help lower blood pressure, while caffeic acid exhibits anti-inflammatory properties. Some studies even indicate that they may have anticancer potential, but more research is still necessary. If these examples are not enough to enjoy this chia pudding, we don’t know what will convince you!

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These raw vegan fudge pops are similar to a chocolate avocado smoothie or pudding, in that the avocado is completely undetectable. It flies under the radar of your taste buds and all you taste is chocolatey deliciousness. They are easy to whip up and magical once frozen. With warmer weather gracing us, there has never been a better time to make these pops. Perfect for a backyard barbecue, movie night, or children’s birthday party!

The last thing you want to do is use unripe avocados to make these fudge pops. Not only will your pops not be creamy, but they will also have a slightly bitter flavor, which you do not want from a dessert. Make sure your avocados are ripe and quite soft to the touch, but you don’t want them overripe either. Blend the avocados with the rest of the ingredients until completely smooth. Once the mixture is smooth, you can poor it into the popsicle mold. Cover the mold with the lid and insert the popsicle sticks, or you can use the sticks that come with the mold if you have that type of mold.

If you are not the biggest avocado fan and want to start eating more of them, this is a great entry point because you cannot taste it. Rich in omega-3 fatty acids, avocados work to benefit heart health by lowering LDL (bad) cholesterol, triglycerides, and blood pressure. They also contain a variety of B vitamins, including thiamine (B1), riboflavin (B2), and niacin (B3), all of which help the body convert food into energy. Niacin, specifically, can fight inflammation and protect arterial health by improving triglyceride and cholesterol levels.

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Everyone could use some more healthy fats in their life. Enter avocado into the equation, but fear not because this is not guacamole in dessert form. This is a splendid citrusy dessert that tastes like a healthier version of key lime pie (just without the pie crust and whipped cream). This recipe is actually akin to chocolate avocado pudding. If you have tried that, you know that the avocado flies under the radar of your taste buds. The avocado is simply an ingredient that enhances creaminess.

This avocado mousse does resemble a velvety smooth guacamole, but that’s only because of the color. Once you get over that hurdle, you unlock a whole new world of flavor. The lime juice and zest provides that tart flavor, which is mellowed by the creamy avocado and sweet raw agave nectar. Don’t have agave on hand? Feel free to use grade A or “pure” maple syrup. The flavor may change slightly because of the maple syrup, but it will not alter the texture of the mousse. As long as you blend the ingredients thoroughly, the mousse will have a creamy texture. If you want to really get fancy with it, feel free to bust out an electric hand mixer and whip the blended mixture.

A quick word about avocados: they contain a wide variety of nutrients and may help prevent bone loss, improve heart health, and boost digestion. They provide a substantial amount of monounsaturated fatty acids, which can help you feel fuller between meals. Eating healthy fats can help slow the breakdown of carbohydrates, which helps regulate blood sugar levels.

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Oh my goodness! Is this about to be the best vegan treat of the holidays? Good tidings and even better flavors we bring to you and your kin. We wish you a happy holidays and an even happier eating experience. This vegan eggnog chia pudding recipe is not only delectable, but also creamy and filled with holiday spices. Unlike traditional eggnog recipes, this one is free of added sugars, preservatives, dairy, and unhealthy fats. It is also alcohol-free!

Sweets are all the rage during the holiday season. Would Christmas be what it is without a cup of hot cocoa and some cookies, or a glass of eggnog? Yes, of course it would! Don’t fall into that classic holiday mentality of “well, I only eat this during this time of year, so it is perfectly acceptable to have it whenever I want it.” Because people love their holiday treats, though, we decided to create one of our own. You can enjoy it for breakfast or eat it as a dessert. There is no wrong way to eat this eggnog chia pudding.

Because eggnog is very creamy and beautifully spiced, it lends itself to chia pudding. The hints of nutmeg and cinnamon almost give this chia pudding a flavor that is reminiscent to a classic rice pudding. Once the chia pudding sets, feel free to top it with your desired toppings. Sprinkle a little cinnamon on top, add some diced apples or sliced bananas, or drizzle some nut butter on top. Need a little crunch to this recipe? Add some slivered almonds or pumpkin seeds! Lastly, this recipe will keep fresh in an airtight jar or container in the fridge for up to five days, so you don’t have to enjoy it immediately when it is ready.

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