Eye health recipes don’t have to be boring or complicated. This easy blueberry recipe with chia seeds requires only a few ingredients and tastes delicious.
And you know the best part? You can make this recipe in no time. Plus, you can keep it in the fridge for several days so you can enjoy it as a healthy breakfast during the busier days of your week.
Our recipe draws inspiration from this chia pudding recipe and is just as effortless. So, what do you need to get started?
What You’ll Need
The following quantities are for one serving:
- ¼ cup fresh blueberries (you can also use frozen blueberries)
- ⅓ cup chia seeds
- 1 cup unsweetened almond milk, preferably enriched with Vitamin D (we’ll also show you how to make homemade almond milk)
- 2-3 tsp maple syrup or sugar substitute like monk fruit
- pinch of cinnamon
- handful of blueberries as topping
- Sealable jar
How to Make Blueberries Chia Pudding Recipe Step by Step
This recipe is so easy you can get it done in five minutes. Here’s how.
Step 1 – Mix and Blend
Add the almond milk, berries, maple syrup, and cinnamon to your blender and blend until smooth.
Important: If you use monk fruit as a sweetener, keep in mind that monk fruit is a lot sweeter than sugar. Check the package for just how sweet yours is and add the equivalent of 2-3 tsp of maple syrup.
Don’t have almond milk? You can make your own at home. It’s easy. To make one cup, soak 1/5 cup almonds in hot water for 2 hours. Then blend them with a cup of filtered water and a pinch of salt. Add some vanilla extract for extra flavor.
Step 2 – Add the Chia Seeds
Pour the blueberry smoothie into the jar and add the chia seeds. Mix carefully and let it sit for a few minutes. (While waiting, you can wash the blender.)
Step 3 – Mix Some More
After a few minutes, mix the blueberry and chia pudding again to prevent clumping. Use a long-handled spoon to make sure you reach the bottom of the jar, where most clumping occurs.
Step 4 – Refrigerate
Cover the jar and refrigerate overnight or at least for 5 hours.
Step 5 – Top Before Serving
Take the blueberry chia pudding out of the fridge, add the spare blueberries, and enjoy it one spoonful at a time!
Why Is This Such a Good Eye Health Recipe?
Blueberries are one of the richest sources of antioxidants, including anthocyanins, which protect your eyes from free radicals and environmental damage like UV radiation. They can decrease your risk of cataracts and age-related macular degeneration and may reduce eye fatigue and help better manage glaucoma.
They also have a host of other health benefits such as fighting diabetes and lowering your blood pressure, which can help prevent eye health problems later on in life. So, blueberries for your eyes: they’re just great!
Chia seeds, meanwhile, are rich in antioxidants and a vegetarian source of omega-3 fatty acids, which may also support eye health. In addition to their eye health benefits, chia seeds also help improve digestion through their high fiber content. And they are also a rich source of high-quality protein.
Almond milk, meanwhile, is highly nutritious. It’s high in vitamin E, which is important for eye health. If you buy it ready-made, check to see if it’s enriched with Vitamin D, which can also help support eye health.
Maple syrup is nutritious. It’s rich in minerals such as Manganese and Zinc and has 24 different antioxidants. What’s more, it has a lower glycemic index than sugar, meaning it will raise your blood sugar level more slowly.
Tip: Darker maple syrup often has more antioxidants than other varieties.
If you are worried about your glucose levels or don’t like maple syrup, you can substitute it for a healthy natural sweetener like monk fruit or stevia. These may not have the same golden color, but in this case, looks don’t matter since you’ll be blending all the ingredients anyway.
Idea: Use Goji Berries Instead of Blueberries
Blueberries are one of the best foods for eye health, but they’re not the only ones. Goji berries are loaded with antioxidants, polysaccharides, lutein and zeaxanthin, beta-carotene, and other nutrients that can help keep your eyes healthy. Use fresh or frozen goji berries for this recipe rather than dried ones.
Looking For More Ways to Add Blueberries to Your Diet?
Eating blueberries for breakfast is great. But you can also take a blueberries supplement formulated to support eye health.
You don’t have to settle for tasteless pills, though. Why not try gummies instead?
Loaded with anthocyanins and other antioxidants and sweetened with monk fruit extract, our Blueberry Gummies have zero calories and carbs and are diabetes friendly.
Grab your Blueberry Gummies now!