A Dessert with Calcium and Protein
Here is a recipe for a low calorie dessert with 6 grams protein and 110 mg. calcium. Enjoy!
Mango Chia Seed Pudding - makes 2 servings:
1 Mango, peeled and cut in chunks
¼ cup plain, nonfat Greek yogurt
2 Tbsp. skim milk or almond milk (or other non-dairy milk)
1 tsp. lemon juice
1 tsp. honey
1/8 tsp. cardamon
1 Tbsp. chia seeds
2 tsp. unsweetened coconut
2 tsp. pistachios
In blender or food processor (I think the Ninja individual containers work great) blend mango, yogurt, milk, lemon juice, honey and cardamom until smooth. Stir in chia seeds. Divide pudding into 2 individual serving containers/bowls/jars. Let chill and set for at least 1 hour. Serve topped with unsweetened coconut and pistachios, 1 tsp. of each for each pudding.
Nutritional analysis per serving: 126 calories, 6 g. protein, 4 g. fiber, 5 g. fat, 110 mg. calcium, 22 mg. sodium (101 calories without the coconut & pistachios)