Blueberry & Vanilla Chia Pudding Parfait

MAKES 2 SERVINGS

Yogurt with berries was my go-to almost every morning when I was first diagnosed with vestibular migraine. But what I didn’t realize before my migraine elimination diet was that yogurt was a huge trigger for me. Since I was in a chronic cycle at the time, I could never tell that it was increasing my symptoms. After I figured it out, I missed the simplicity of that breakfast. In an effort to find something similar, I tried multiple variations of chia pudding. The ratio below is my absolute favorite—not too mushy, just right. Chia is packed with fiber, which helps prevent rapid fluctuations in blood sugar. Combine this with a scoop of sunflower seed butter or a generous splash of homemade hemp milk (see sidebar on page 41), and you have a decent amount of protein as well. I love how fun these are layered together, but if it’s too much work, they’re also both delicious on their own.

VANILLA CHIA PUDDING

1 cup milk of choice

¼ cup chia seeds

2 teaspoons vanilla extract

2 teaspoons honey or maple syrup

BLUEBERRY CHIA PUDDING

½ cup frozen blueberries

¾ cup milk of choice

¼ cup chia seeds

2 teaspoons vanilla extract

TOPPINGS OF CHOICE

Hemp seeds

Pepitas (pumpkin seeds)

Sunflower seeds

Sunflower seed butter

Crunchy Buckwheat Granola (see page 45)

Blackberries

Blueberries

Peaches

Strawberries

Pomegranate seeds

To make the Vanilla Chia Pudding, add the milk, chia seeds, vanilla, and honey or maple syrup to a container, cover, and shake everything together well. Refrigerate for about 30 minutes, then stir well. Cover again and chill for 1 to 2 hours or overnight. Note: It is important you do not blend the chia seeds, or the pudding will become too gelatinous.

To make the Blueberry Chia Pudding, place the blueberries and milk in a blender and blend until fully combined. Pour the blueberry-milk mixture into a container along with the chia seeds and vanilla. Cover and shake everything together well. Refrigerate for about 30 minutes, then stir well. Cover again and chill for 1 to 2 hours or overnight. Note: It is important you do not blend the chia seeds, or the pudding will become too gelatinous.

Once the puddings have firmed up, layer each flavor in a clear bowl or parfait glass. Add any toppings you would like and enjoy!