Dessert Recipes

Finding a Dash Diet Phase One Dessert recipe can be difficult , but here is a couple that may satisfy your curiosity. The DASH Diet has many dessert recipes that are tasty and nutritious and one of my favorite super seeds is Chia Seeds, they are an energy booster and are full of the healthy omega 3 fatty acids, carbohydrates, protein, fiber and calcium.

Pomegranate and Chia Seed Pudding

Here is another version with the intensity of the super seeds- both Pomegranates and Chia seed with this thick, vanilla and cinnamon laced chia pudding mixed with sweet pomegranate seeds that surprise you with every bite.

Pomegranates are loaded with nutrients – fiber, protein vitamin A and C, folate and Potassium. 

They are very sweet so they have a natural sweetness to them.

Pomegranates contains unique substances called punicalagins and punicic acid, these have anti inflammatory properties which help reduce the risk of chronic inflammation, heart disease, cancer, type 2 diabetes and Alzheimer’s.

Ingredients:

 6 tablespoons of chia seeds
2 cups of milk (dairy milk or almond milk)
4 teaspoons of honey
2 teaspoons of pure vanilla extract
1 teaspoon of ground cinnamon
1 cup of fresh pomegranate seeds

Directions:

1) In a large bowl, mix chia seeds, milk, honey, vanilla extract and ground cinnamon together. (Make sure to mix the chia seeds thoroughly so you don’t end up with chunky chia pudding.)

2) Let the mixture chill in the fridge overnight in the refrigerator

3) Divide chia puddings into two portions and serve topped with fresh pomegranate seeds

Mango and Coconut Chia Seed Parfait

Another one of my favorite fruits is mangoes, it is low in fat, cholesterol free and has loads of vitamin A and C, plus it tastes great. So when they are in season I make this treat for dessert.

Ingredients:

• 1 14-oz. can coconut milk
• 6 tbsp chia seeds
• 5 tbsp shredded coconut
• 2-3 tbsp agave  syrup
• 1 teaspoon vanilla extract
• fresh mango, diced and chilled

Directions:

1. In a bowl, combine the coconut milk, chia seeds, shredded coconut, agave syrup and vanilla extract. Whisk until well combined.
2. Let the mixture sit for about 30 minutes at room temperature.
3. Mix once more, cover, and refrigerate for at least 3 hours (for best results, refrigerate overnight).
4. Remove the bowl with the pudding from the fridge about 15 minutes prior to serving.
5. Layer some pudding into the bottom each of 2 or 3 serving glasses. Layer some diced fresh mango on top of the pudding layer. Alternate layers of chia pudding and freshly diced mango until glasses are filled to the top, ending with freshly diced mango.