Creamy, naturally sweet, and packed with wholesome ingredients, this Papaya Coconut Pudding is a nourishing dessert that can be enjoyed without guilt. Made with ripe papaya, skimmed milk, oats, grated coconut, and chia seeds, it offers a delicious blend of flavour and nutrition in every spoonful. Naturally sweetened with jaggery or honey, this easy-to-make pudding is rich in fibre, protein, healthy fats, vitamins, and antioxidants, making it a satisfying choice for breakfast, a healthy snack, or dessert.
Ingredients (Per Serving)
i. Skimmed milk (cold) – 250 ml
ii. Dry roasted oats – 20 g
iii. Ripe papaya – 100 g
iv. Grated coconut – 15 g
v. Chia seeds – 10 g
vi. jaggery/honey - 5g
Step-by-Step Method
i. Wash and peel the papaya and make a puree.
ii. Add the papaya puree, oats , milk, grated coconut to a blender.
iii. Blend it for 40 -50 seconds.
iv. Add the chia seeds.
v. Pour into a cup and let it set for few hours in refrigerator.
vi. Top up with desiccated coconut and serve .
Why This Pudding Is a Good Choice
i. High in vitamin A, important for eye and skin health.
ii. Contains fibre, which supports digestion and helps you feel full.
iii. Papaya provides the enzyme Papain, which helps break down proteins during digestion.
iv. Coconut contributes healthy fats which gives a feeling of satiety for longer period of time.
v. Naturally sweetened by honey ,dates or jaggery. No need for added sugar.
| Nutritional Composition (Per Serving) | |
|---|---|
| Protein | 14 grams |
| Fat | 17 grams |
| Carbohydrates | 37 grams |
| Total Calories | 359 Kcal |
How to Make This Recipe Even Healthier:
i. Flaxseeds can be added to increase fibre and omega-3 fatty acids.
ii. Hemp seeds can be added to increase protein and healthy fats.
iii. Avocado can be added to provide healthy fats and fibre.
iv. Turmeric with a pinch of black pepper can be added for its antioxidant and anti-inflammatory properties.
v. Pumpkin seeds can be added to increase healthy fats and protein.
vi. Cinnamon can be added to enhance flavour and provide antioxidants.
vii. Whey protein can be added to increase the protein content of the pudding.
viii. A mix of nuts and seeds can be added to increase fibre, healthy fats, and protein.
