Cashew cream & chia parfait


Chia seeds are native to South America.  They are a nutrition powerhouse.  A serving of 28 gms contains:

Fiber: 11 grams.
Protein: 4 grams.
Fat: 9 grams (5 of which are Omega-3s).
Calcium: 18% of the RDA.
Manganese: 30% of the RDA.
Magnesium: 30% of the RDA.
Phosphorus: 27% of the RDA.
137 calories

They also contain a decent amount of Zinc, Vitamin B3 (Niacin), Potassium, Vitamin B1 (Thiamine) and Vitamin B2.

These are the reasons I love chia :

*  High in protein
*  Full of antioxidants
*  Can be used as an egg replacement
*  Contains 18% RDA of Calcium
*  High fibre, wholegrain
*  Easy, versatile meal

Cashew cream & chia parfait

I usually love my parfaits with coconut yoghurt – but I ran out, so I whipped up some cashew cream as a substitute.  Its creamy decadence is wicked and calorie wise should definitely be restricted!  However its a versatile cream that can be used on top of anything from pancakes to soups.


Cashew cream recipe adapted from

Cashew cream:
1 cup raw cashews soaked for 2 hours
1/4-1/2 cup filtered water depending on desired thickness
1-2 tablespoons brown rice syrup, plus more to taste
1/2 teaspoon natural vanilla extract, plus more to taste
a pinch of Celtic/himalayan sea salt

Throw everything into the blender and blast on high until thick and creamy.

It is a good idea to start with ¼ cup of water, and then gradually thin it out in order to achieve the desired thickness.

**Please note – you will need a high speed blender in order to achieve a really creamy consistency. With a conventional blender, you must soak the cashews by covering with room temperature water for about 4 hours or the quick way (albeit not raw) by covering with boiling water for 15 minutes.

1/2 cup frozen berries (thawed)
Water to blend
1/4 cup soaked chia
Extra brown rice syrup for topping

I keep a jar of soaked chia in the fridge, however if you are making this last minute use boiling water for instant soaked chia!

Blend your berries with a little water.

Start your parfait with the chia, then layer with berries, cashew cream and LSA, finishing with cashew cream on top and a sprinkle of LSA and a streak of syrup.

You can add seeds or nuts or granola to give it some crunch!



Authority Nutrition
Healthy blender recipes


Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s