Timer Prep Time: 10 mins
Cook Cook Time: Refrigeration Time 12hrs
Portions Serves: 4


Nutritious and satisfying—make this delicious, super-easy pudding the night before to enjoy the next day.


2 cups (500 mL) milk

1/4 cup (60 mL) honey

1/8 tsp (0.5 mL) ground ginger

1/8 tsp (0.5 mL) ground cardamom

1/4 tsp (1 mL) vanilla extract

1/4 tsp (1 mL) ground cinnamon

1/3 cup (80 mL) black or white chia seeds

1/3 cup (80 mL) vanilla yogurt

1/2 cup (125 mL) strawberries or other fresh fruit of the season


In a saucepan, heat milk, honey, vanilla and spices over medium heat until milk is steaming. Transfer mixture to a bowl and let sit for 10 minutes. Stir in chia seeds. Refrigerate 12 hours or more.

Mix in yogurt. Divide three quarters of the strawberries into four ¾ cup (175 mL) glass bowls. Scoop equal amounts of the chia pudding into each. Top with the remaining strawberries.

Nutritional Information (per serving)
Calories 221 Fat 7g
Sodium 74mg Calcium 272mg/27%
Carbohydrate 35g Fibre 5.3g
Protein 8g

*The percentage of calcium is based on the Osteoporosis Canada’s daily calcium requirement for people under 50 years of age of 1000 mg.

Osteoporosis Canada’s position on nutrition for healthy bones focuses on calcium and vitamin D while stressing a well-balanced diet which includes fiber and whole grains, vitamins and minerals and protein.