berries, nuts and more

National Nutrition Month is here!

For National Nutrition Month, we’re focusing on the superfoods that benefit your body, brain and gut. 

Why do I include the gut? More and more science and research points to the importance of having a healthy gut microbiome (a collection of  bacterium, viruses and fungi) that support immunity, your heart, brain health, and have other benefits. 

Getting the proper nutrition to feed your body, brain and heart is essential for your health and wellness as well as to reduce inflammation and disease. 

One of my favorite breakfast recipes that contains a powerhouse of nutrients and superfoods to start your day and promote a  healthy gut is Healthy Chia Seed Pudding (see below) … and it’s not only for breakfast!

Superfoods as Medicine

Remember, Food is Medicine to nourish your body and soul. Support a healthy balanced gut by eating a rainbow of fruits and vegetables, fiber, whole grains, legumes, beans, seeds, and nuts. Stay away from processed foods and those with additives and preservatives.

Your health and wellness depend on your food choices. You are what you eat — right?😊

Happy Nutrition Month!

To Healthy Cooking and Eating,


chia pudding

Healthy Chia Seed Pudding

A healthy breakfast or snack packed with vitamins, nutrients, antioxidants, and omega-3 fatty acids.
Prep Time 5 minutes
Refrigerator Time 6 hours
Total Time 6 hours 5 minutes
Course Breakfast, Brunch, Snack
Servings 4 Servings (1/2 Cup)
Calories 164 kcal


  • 1 ½ cups Almond or cashew milk Almond or cashew milk are the right consistency. Full fat coconut milk makes a creamier and thicker pudding.
  • ½ cup Chia seeds Or if you prefer, ground flax seeds
  • 1-2 Tbsp Maple syrup or monk fruit sugar (zero calories) May use a few drops of stevia. Add more or less to taste or omit completely.
  • 1 tsp Vanilla extract
  • 1 tsp Cinnamon Optional, OR more to taste (I'm a big cinnamon fan)
  • Fresh berries Blueberries, blackberries, and/or raspberries your choice or leave out.
  • Bananas, sliced Optional


  • To a mixing bowl, add dairy-free milk, chia seeds, maple syrup (or other sweetners of choice, to taste), and vanilla. Whisk to combine.
  • Cover and refrigerate overnight (or at least 6 hours). The chia pudding should be thick and creamy. If not, add more chia seeds, stir, and refrigerate for another hour or so.
  • Enjoy as is, or layer with banana and/or fresh berries! Will keep covered in the refrigerator for up to 5 days.


Melissa’s Modifications: 
Such an easy recipe with a lot of variety based on your tastes. Great to get you started or as a pick me up during the day.
Packed with antioxidants and phytonutrients such as anthocyanins in red and purple berries, Vitamins A and C, calcium, and iron.
Other flavors to consider for your pudding … coffee, dark chocolate, or other fruit.


Calories: 164kcalCarbohydrates: 12.4gProtein: 3.3gFat: 11.8gSaturated Fat: 5.3gSodium: 10mgPotassium: 93mgFiber: 6.9g
Tried this recipe?Let us know how it was!

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