By Frances Largeman-Roth, RDN, author of Eating in Color
I’m on a mission to get people to eat more colorfully. Why? Brightly hued fruits and vegetables are loaded with compounds that reduce the risk of heart disease and stroke, some cancers, chronic respiratory diseases, diabetes, and obesity. You’d think that should be enough to convince anyone to throw some color on their plate! Unfortunately, the reality is that most of us are falling seriously short of getting enough fruits and vegetables.
That’s why I create fun and delicious ways for people to eat their colors, like the recipes in my cookbook Eating in Color. In my newest cookbook, I showcase just how vibrant and delicious real food can be. The book includes 90 family-friendly recipes that are fruit, vegetable, and grain focused that you’ll actually want to eat. With recipes like Caramelized Red Onion and Fig Pizza, Cran-Apple Tarte Tatin, and Roasted Tri-Color Carrots with Thyme, tasting the rainbow has never tasted so good, nor been so easy.
These Mango-Cherry Chia Pudding Parfaits are a scrumptious example of what’s in store in Eating in Color. I’ve created this recipe exclusively for those of you here at DietsInReview.com, and I hope you’ll enjoy it!
This recipe is perfect for breakfast or dessert. It boasts immune-boosting vitamin C and beta-carotene from the mango. The cherries are loaded with anthocyanins, a phytonutrient that gives cherries their tart appeal and also helps fight inflammation.
Plus, the chia seeds contain ALA omega-3 fatty acids, which are high in fiber, gluten free, and a good source of protein.
Need another reason to make it? It’s super easy! The prep practically does itself. You can even make them ahead of time and enjoy for a few days. Beat your sweet tooth, recover from a workout, or start your day effortlessly, this parfait is a very colorful winner!
Mango-Cherry Chia Pudding Parfaits
¾ cup chia seeds
3 cups refrigerated coconut milk
1 cup chopped dried tart cherries
1 cup diced fresh mango
1. In a large bowl, combine the chia seeds and coconut milk. Whisk; let stand for 30 minutes at room temperature, until the mixture thickens. Whisk again and set aside.
2. Into each of 4 tall glasses, place 2 tablespoons of the chopped cherries. Top with ½ cup of the chia pudding, then add ¼ cup of the mango. Top with another ¼ cup of the pudding and another 2 tablespoons of the cherries.
3. Serve parfaits immediately, or cover with plastic wrap and refrigerate until ready to serve.
photos by Kacy Meinecke for DietsInReview.com