This overnight chia pudding is a nutrient-dense plant-based breakfast optimised for metabolic syndrome, MAFLD, and gallbladder health.
INGREDIENTS
• 3 tablespoons chia seeds • 250 milliliters unsweetened almond milk • 30 grams pea protein isolate • 2 tablespoons hemp seeds • 15 grams pumpkin seeds • 7 walnuts (roughly chopped) • 0.5 cups mixed berries (blueberries, raspberries or strawberries) • 1 tablespoons fortified nutritional yeastSTEPS
1. Mix base: The night before, combine 3 tablespoons chia seeds and 250 milliliters unsweetened almond milk in a jar or bowl. Whisk in 30 grams pea protein isolate until smooth with no lumps. Stir in 1 tablespoons fortified nutritional yeast.
2. Refrigerate overnight: Cover and refrigerate overnight or for at least 4 hours. The chia seeds will absorb the liquid and form a thick pudding.
3. Add toppings and serve: In the morning, top with 2 tablespoons hemp seeds, 15 grams pumpkin seeds, 7 walnuts (roughly chopped), and 0.5 cups mixed berries (blueberries, raspberries or strawberries). Stir gently or leave as toppings based on preference.NOTES
Benefits of each ingredient:
- Chia seeds: soluble fibre slows glucose absorption, omega-3 ALA, gallbladder stimulus - Pea protein: ~20g protein - Hemp seeds: complete protein, magnesium, omega-3 - Pumpkin seeds: highest magnesium of any common food, zinc, copper - Walnuts: ALA omega-3, evidence-based for gallstone prevention, HDL support - Berries: low glycaemic, polyphenols with strong evidence for insulin sensitivity - Nutritional yeast: B12 (fortified), complete protein boost, adds savoury depthTiming:
Prepare every night before bed. Take your choline supplement and any fat-soluble supplements (D3, K2) with this breakfast as it contains sufficient fat from seeds and walnuts.Protein target:
This meal delivers approximately 25-30g protein — a strong start.
