3. Fruit and chia pudding
Chia seeds are a rich source of iron as well as omega-3 fats – nutrients that are not easily found in a vegetarian diet.
ingredients
- 200-250ml almond milk
- 2 tbsp chia seeds
- Fruit of your choice
- Raisins for additional sweetness (depending on taste)
- Optional flavors: vanilla essence (1-2 drops), kesar
Directions
1. Soak the chia seeds in almond milk overnight. If you are adding vanilla / kesar / sweetener add it at this point. Chill overnight.
2. When you are ready to eat the pudding, cut the fruits of your choice and add them to the pudding.
4. Scrambled eggs / omelette with egg, spinach and mushrooms
This option gives you your daily dose of most of the nutrients as they are found in the egg yolk. Additionally, avocado and spinach are excellent sources of fat, fiber, and folic acid.
ingredients
- 1-2 whole eggs
- 1/2 cup mushrooms, sliced
- 1 cup of spinach
- 1/4 avocado, sliced (optional)
- 1 spring onion, chopped
- 1-2 teaspoons of olive oil
- Salt and pepper to taste
- Other spices of your choice
