Dessert that's actually built on fiber instead of just sugar. Chia seeds do their usual thickening trick overnight, cherries bring anthocyanins that specifically support beneficial gut bacteria, and a bit of dark chocolate adds polyphenols along with the sense that you're eating something indulgent, not just healthy.
Ingredients
- 4 tbsp chia seeds
- 1.5 cups milk of choice
- 1 cup pitted cherries (fresh or frozen, thawed)
- 1 tbsp cacao powder
- 1 tbsp maple syrup or honey
- 1/2 tsp vanilla extract
- Dark chocolate shavings and extra cherries to serve
Instructions
- Blend half the cherries with the milk until smooth. Whisk in chia seeds, cacao powder, maple syrup, and vanilla.
- Stir again after 5 minutes to prevent clumping.
- Cover and refrigerate overnight or at least 4 hours.
- Stir well before serving. Top with remaining fresh cherries and dark chocolate shavings.
Nutrition Facts (per serving)
| Calories | 290 |
| Total fat | 12g |
| Total carbohydrates | 38g |
| Dietary fiber | 11g |
| Protein | 8g |
| Sodium | 40mg |
Why This Is Good for Your Gut
Chia seeds provide mucilaginous soluble fiber that feeds beneficial bacteria and slows digestion. Cherries contain anthocyanins shown to support a healthier balance of gut bacteria. Dark chocolate's cacao flavanols have documented prebiotic-like effects in research.
Use cacao powder rather than sweetened cocoa mix here. It keeps the sugar content in check while still delivering that chocolate flavor.
This recipe is for informational purposes only and is not a substitute for professional dietary advice.