Oat, Psyllium, and Chia Pudding

• High-Protein and Plant-Based: Combines oats, nuts, and almond milk, thus, delivering complete protein without animal products.
• Low-Carb and Sugar-Free: Uses natural fruit sweetness, therefore, ideal for diabetic or keto diets.
• Gluten-Free and Vegan: No grains or dairy, for instance, suiting diverse dietary needs.
• Satiating: Fiber and healthy fats, so, keep you full for hours.
• Quick and Versatile: Ready in 10 minutes, making it, perfect for busy mornings.

1. Oats:
   • High-Protein: ~11g protein per 100g, which, supports muscle repair.
   • Fiber: ~10g per 100g, for example, aids digestion and satiety.
   • Slow-Release Carbs: ~60g per 100g, thus, stabilizes blood sugar.
   • Nutrients: Rich in B vitamins, iron, and magnesium, additionally, boosting energy and metabolism.
2. Chia Seeds:
   • Fiber: ~34g per 100g, for instance, promotes gut health and fullness.
   • Omega-3 Fatty Acids: ~17g per 100g (when ground), therefore, supports heart and brain health.
   • Calcium and Iron: High levels, for example, strengthen bones and blood.
   • Antioxidants: Protect cells, thus, reducing inflammation.
3. Psyllium Husk:
   • Pure Fiber: ~80g per 100g, which, improves intestinal transit and relieves constipation.
   • Gelling Agent: Absorbs liquid, for instance, creating a pudding texture.
   • Blood Sugar Control: Slows carb absorption, therefore, aiding diabetes management.
   • Note: Drink ample water with psyllium, otherwise, it may cause discomfort.
4. Almond Milk and Nuts (Almonds, Hazelnuts):
   • Protein: ~1g per 100ml (milk) and ~15g per 100g (nuts), thus, enhancing satiety.
   • Healthy Fats: Monounsaturated fats, for example, lower LDL cholesterol.
   • Vitamins and Minerals: Vitamin E, magnesium, and zinc, additionally, support skin and immunity.
5. Sugar-Free Pumpkin Compote:
   • Low-Calorie: ~26 kcal per 100g, which, adds natural sweetness without sugar spikes.
   • Fiber and Vitamins: Beta-carotene and C, for instance, boost immunity and vision.

Oat, psyllium, and chia pudding is a high-protein, vegan breakfast, ready in 10 minutes, perfect for sustained energy.

• ½ cup rolled oats (organic, gluten-free if needed)
• 1 cup unsweetened almond milk
• 1 tablespoon chia seeds
• 1 teaspoon ground psyllium husk
• ½ teaspoon ground cinnamon
• ¼ cup raw almonds, chopped
• ¼ cup toasted hazelnuts, chopped
• ¼ cup Sugar-Free Pumpkin Compote (#)
• ½ cup black grapes, halved (or seasonal fruit like berries or apple)
• Optional Sweetener: 1 teaspoon erythritol, coconut sugar, or date powder (if needed)

1. Mix the Base:
   • First, in a bowl, combine oats, chia seeds, psyllium husk, cinnamon, and almond milk. Stir well to prevent clumps.
2. Rest the Mixture:
   • Next, cover and refrigerate for 30 minutes (or overnight) to let chia and psyllium gel, creating a pudding texture.
3. Adjust Sweetness:
   • Then, taste and add erythritol or other sweetener if desired. Stir thoroughly.
4. Assemble:
   • Divide pudding into 2 bowls. Top with pumpkin compote, grapes, almonds, and hazelnuts.
5. Serve:
   • Serve immediately or chill for up to 2 days. Pair with a Dairy-Free Chilled Melon Soup (#) for a balanced meal.
6. Store:
   • Finally, store in an airtight container in the fridge for 2–3 days. Add toppings just before serving to maintain crunch.

• Breakfast: Enjoy with coffee or tea, for example, for a filling start.
• Post-Workout: Replenish energy with protein and carbs, thus, aiding recovery.
• Snack: Portion into jars for grab-and-go, for instance, mid-morning fuel.
• Dessert Twist: Add cocoa nibs and coconut yogurt, so, for a sweet treat.

• Grain Swap: Use quinoa or buckwheat flakes, for instance, for variety.
• Nuts and Seeds: Try walnuts, pistachios, or sunflower seeds, thus, changing texture.
• Fruit Toppings: Swap grapes for raspberries or peach, for example, based on season.
• Milk Alternative: Use oat or soy milk, so, adjusting flavor.

• Sustainable: Plant-based proteins, thus, reduce environmental impact.
• Heart-Healthy: Lower in saturated fats, for instance, compared to animal proteins.
• Digestive Ease: Fiber-rich, therefore, supporting gut health.
• Versatile: Easily customized, making it, ideal for varied diets.

• Weight Management: Fiber and protein promote fullness, thus, reducing snacking.
• Diabetes Control: Low-glycemic ingredients, for example, prevent sugar spikes.
• Digestive Health: Psyllium and chia support gut function, therefore, easing constipation.
• Pre/Post-Workout: Carbs and protein fuel and recover muscles, for instance, enhancing performance.

• High-Protein and Satiating: Keeps you full for hours, thus, curbing cravings.
• Low-Carb and Sugar-Free: Diabetic-friendly, for example, with natural sweetness.
• Gluten-Free and Vegan: Inclusive for all diets, therefore, versatile.
• Quick Prep: Ready in 10 minutes, so, perfect for busy mornings.
• Customizable: Endless topping options, for instance, for variety.

• Use Soft Oats: Ensures smooth texture, otherwise, it may be chewy.
• Rest Adequately: Allows gelling, for example, for creamy consistency.
• Toast Nuts: Enhances flavor, thus, elevating toppings.
• Hydrate with Psyllium: Drink water, so, preventing digestive issues.