Chia Pudding with Kiwi, Strawberry & Pomegranate
Silky vanilla chia pudding set overnight in fortified hemp milk, layered with jewel-bright kiwi, sliced strawberries and pomegranate, and a scatter of nutty hemp hearts.
Why it works
Kiwi, strawberries and pomegranate deliver a heavy dose of vitamin C, the essential cofactor for prolyl and lysyl hydroxylase enzymes that stabilize collagen synthesis in skin. Their anthocyanins and pomegranate polyphenols add antioxidant capacity that helps limit oxidative stress, while chia and hemp hearts supply plant omega-3 (ALA) and fiber that support the skin barrier and metabolic health tied to healthy aging.
Fits the plant-forward, polyphenol-rich pattern of Mediterranean and Blue Zones eating, where diets high in fruit, seeds and unsaturated fats track with better skin aging and longer healthspan in long-running population studies.
Ingredients
- 30 g chia seeds (about 3 tbsp)
- 400 ml unsweetened fortified hemp milk
- 1 tsp maple syrup
- 1/2 tsp vanilla extract
- 2 ripe kiwi, peeled and sliced
- 100 g strawberries, hulled and sliced
- 80 g pomegranate arils
- 20 g hemp hearts (about 2 tbsp)
Method
- In a jar or bowl, whisk the chia seeds, hemp milk, maple syrup and vanilla until no clumps remain.
- Rest for 5 minutes, whisk again to break up any settling, then cover and refrigerate overnight (or at least 4 hours) until thick and spoonable.
- Divide the pudding between two glasses or bowls.
- Layer the kiwi, strawberries and pomegranate arils over the top and finish with a scatter of hemp hearts. Serve cold.
