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Chia pudding parfaits with berries and walnuts

Berry–Cocoa Chia Pots with Walnuts & Citrus Zest

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A no-bake, lightly sweet dessert inspired by Mediterranean and MIND diet principles. These creamy chia pots highlight berries, cocoa, walnuts, and citrus—ingredients linked to antioxidant, anti-inflammatory, and vascular benefits that support long-term brain health.
Keyword Blue Zonem Polyphenols, DASH, fiber, Gluten-Free, Low Added Sugar, magnesium, Mediterranean, MIND, omega-3 ALA, vegetarian, Whole-Food Plant-Forward
Prep Time 10 minutes
Chill time 2 hours
Total Time 2 hours 10 minutes
Servings 4
Calories 240

Ingredients

  • unsweetened almond milk or soy milk, 1½ cups
  • chia seeds 6 tablespoons
  • unsweetened cocoa powder 1½ tablespoons
  • ground cinnamon ½ teaspoon
  • pure maple syrup or honey 2 tablespoons
  • vanilla extract 1 teaspoon
  • fresh or frozen mixed berries blueberries, raspberries, blackberries, 1½ cups
  • walnuts finely chopped, ¼ cup
  • orange or lemon zest 1 teaspoon

Instructions

  • In a medium bowl, whisk almond milk, chia seeds, cocoa powder, cinnamon, maple syrup, and vanilla until well combined.
  • Let sit 5 minutes, whisk again to prevent clumping, then divide evenly into 4 small jars or bowls. Refrigerate for at least 2 hours or overnight until thickened.
  • Before serving, top each chia pot with berries, walnuts, and a pinch of citrus zest.

Notes

  • Frozen berries work well; thaw slightly before topping.
  • Store covered in the refrigerator for up to 4 days.
  • For a Nordic-style variation, add crushed cardamom or serve with lingonberries.