Serve this antioxidant-rich raw pudding recipe as a nutrient-dense dessert or pack the pudding into 8-ounce mason jars for your child's lunchbox. The pudding is delicious served with a dollop of coconut yogurt and fresh or frozen blueberries. I highly recommend making a double batch of this recipe and storing small jars of this pudding in your refrigerator for the week; it makes an excellent, nutrient-dense treat to curb sugar cravings!
Ingredients
½ cups
raw cashews
1¼ cups
water
1 cups
frozen blueberries
¼ cups
maple syrup
2 tablespoons
lemon juice
1 teaspoons
lemon zest
1 pinches
sea salt
½ cups
chia seeds
Nutrition Facts
Per serving Recipe serves 4
- Protein 11%
- Net carbs 38%
- Fat 51%
Full nutrition facts
Macros
Energy & Macronutrients
- Calories
- 262kcal
- Protein
- 6.5g
- Total Carbohydrates
- 31.9g
- Dietary Fiber
- 8.7g
- Net Carbs
- 23.2g
- Total Sugars
- 16.2g
- Sucrose
- 12.5g
- Glucose
- 0.4g
- Fructose
- 0.19g
- Total Fat
- 13.7g
- Saturated Fat
- 2g
- Monounsaturated Fat
- 4.4g
- Polyunsaturated Fat
- 6.3g
- Trans Fat
- 0.03g
- Sodium
- 10.3mg
Vitamins
Water-Soluble Vitamins
- Vitamin C
- 4.9mg
- Thiamin (B1)
- 0.22mg
- Riboflavin (B2)
- 0.31mg
- Niacin (B3)
- 2.2mg
- Pantothenic Acid (B5)
- 0.16mg
- Vitamin B6
- 0.09mg
- Folate (B9)
- 18.4µg
- Choline
- 2.7mg
Fat-Soluble Vitamins
- Vitamin E (Alpha-Tocopherol)
- 0.44mg
- Vitamin K1 (Phylloquinone)
- 11.7µg
Minerals
Minerals
- Calcium
- 165mg
- Iron
- 2.8mg
- Magnesium
- 124mg
- Phosphorus
- 278mg
- Potassium
- 261mg
- Zinc
- 2.2mg
- Copper
- 0.57mg
- Manganese
- 1.4mg
- Selenium
- 14.8µg
Amino Acids
Essential Amino Acids
- Histidine
- 0.18g
- Isoleucine
- 0.29g
- Leucine
- 0.52g
- Lysine
- 0.35g
- Methionine
- 0.18g
- Phenylalanine
- 0.36g
- Threonine
- 0.26g
- Tryptophan
- 0.14g
- Valine
- 0.37g
Non-Essential Amino Acids
- Alanine
- 0.35g
- Arginine
- 0.78g
- Aspartic Acid
- 0.64g
- Cystine
- 0.15g
- Glutamic Acid
- 1.5g
- Glycine
- 0.35g
- Proline
- 0.29g
- Serine
- 0.39g
- Tyrosine
- 0.2g
Fatty Acids
Monounsaturated Fatty Acids
- Oleic Acid (18:1 cis)
- 4.3g
Omega-3 Fatty Acids
- ALA (18:3 n-3)
- 3.7g
Omega-6 Fatty Acids
- Linoleic Acid (LA)
- 2.5g
Other
Carotenoids
- Alpha-Carotene
- 0.01µg
- Beta-Carotene
- 10.6µg
- Beta-Cryptoxanthin
- 0.53µg
- Lutein + Zeaxanthin
- 30.3µg
Plant Sterols (Phytosterols)
- Phytosterols
- 0.18mg
- Stigmasterol
- 1.5mg
