Blackberry and Linseed Pudding: A Delicious and Nutritious Anti-Inflammatory Dessert

When it comes to enjoying dessert, it’s not often that we think of it as something that can actually benefit our health. But with the right ingredients, you can create a sweet treat that’s not only delicious but also packed with nutrients that help fight inflammation. Our Blackberry and Linseed Pudding is one such dessert. This recipe combines the rich, tangy flavour of blackberries with the creamy texture of Greek yoghurt and the nutritional power of linseeds (flax seeds), making it a perfect way to satisfy your sweet cravings while nourishing your body.

WHY CHOOSE BLACKBERRY AND LINSEED PUDDING?

Anti-Inflammatory Benefits: This pudding is packed with ingredients known for their anti-inflammatory properties. From the omega-3 fatty acids in linseeds to the antioxidants in blackberries, each component of this dessert works to reduce inflammation in the body.

Nutrient-Dense: Greek yoghurt provides protein and probiotics, honey offers natural sweetness and antioxidants, and flax seeds add fibre and healthy fats, making this pudding a nutritional powerhouse.

Quick and Easy: This dessert is as easy to make as it is healthy. With just a few simple steps, you can have a delicious and nutritious treat ready in minutes.

Satisfying and Delicious: The combination of creamy yoghurt, sweet honey, and tangy berries creates a dessert that’s not only satisfying but also bursting with flavour.

THE ANTI-INFLAMMATORY POWER OF THESE INGREDIENTS.

Linseeds (Flax Seeds): Linseeds are one of the best plant-based sources of omega-3 fatty acids, which are known to reduce inflammation, particularly in the cardiovascular system. They are also high in fibre, which aids digestion and supports gut health—both key factors in managing inflammation.

Blackberries: Rich in antioxidants and vitamin C, blackberries help combat oxidative stress, a major contributor to chronic inflammation. Their deep colour indicates a high level of anthocyanins, powerful antioxidants that support overall health.

Greek Yoghurt: Greek yoghurt is not only a great source of protein but also contains probiotics, beneficial bacteria that support gut health. A healthy gut is essential for reducing inflammation, as the gut microbiome plays a crucial role in regulating immune responses.

Honey: Honey is a natural sweetener with antioxidant properties. It has been used for centuries in traditional medicine to treat various ailments, and it offers a healthier alternative to refined sugar, which can contribute to inflammation.

Vanilla Extract: Vanilla enhances the flavour of the pudding and contains small amounts of antioxidants that support overall health.

BLACKBERRY AND LINSEED PUDDING

Serves: 4 Prep Time: 10 minutes Chill Time: 30 minutes (optional)

8 tbsp. ground linseeds (flax seeds)

1 tsp. vanilla extract

2 ½ cups (700g) Greek yoghurt

2 tbsp. honey

1 cup (150g) blackberries, frozen

1/2 cup (80g) fresh berries, for garnish

STEP-BY-STEP COOKING INSTRUCTIONS.

Step 1: Prepare the Ingredients

Start by gathering all your ingredients. If your flax seeds aren’t already ground, you can grind them in a coffee grinder or high-speed blender. Ground flax seeds are more easily absorbed by the body, allowing you to fully benefit from their nutrients.

Step 2: Combine the Ingredients

Place the ground linseeds, vanilla extract, Greek yoghurt, honey, and frozen blackberries in a high-speed blender or food processor. Blitz the mixture until it’s smooth and well combined. The blackberries will give the pudding a beautiful purple hue, and the yoghurt will create a creamy texture.

Step 3: Divide the Pudding

Once the mixture is smooth, divide it equally between four glasses or jars. You can serve the pudding immediately, or if you prefer a thicker consistency, refrigerate it for about 30 minutes to allow the linseeds to absorb more moisture.

Step 4: Garnish and Serve

Before serving, top each pudding with the fresh berries. This adds a burst of flavour and additional antioxidants, making the dessert even more nutritious and visually appealing.

NUTRITIONAL INFORMATION (Per Serving)

Calories: 200

Fats: 9g

Carbohydrates: 25g

Protein: 12g

Fibre: 6g

THE HEALTH BENEFITS OF BLACKBERRY AND LINSEED PUDDING.

Omega-3 Fatty Acids: Linseeds are an excellent source of omega-3 fatty acids, which are essential for reducing inflammation and supporting heart health. Omega-3s also play a role in brain health, making this pudding a great choice for cognitive function as well.

Antioxidants: Blackberries contain antioxidants that help neutralize free radicals, reducing oxidative stress and inflammation. This is crucial for preventing chronic diseases and supporting overall health.

Protein and Probiotics: Greek yoghurt adds a good amount of protein to this dessert, which helps keep you full and supports muscle repair. The probiotics in yoghurt also promote a healthy gut, which is key to managing inflammation.

Fibre: Both flax seeds and blackberries are high in fibre, which aids digestion, supports gut health, and helps regulate blood sugar levels. This combination of fibre-rich ingredients makes the pudding not only delicious but also highly satisfying.

Natural Sweetness: Honey provides a natural sweetness that’s lower on the glycemic index than refined sugar. This means it has a smaller impact on blood sugar levels, reducing the risk of inflammation triggered by high blood sugar.

TIPS FOR MAKING THE PERFECT BLACKBERRY AND LINSEED PUDDING.

Use High-Quality Ingredients: The flavour and nutritional benefits of this pudding are directly related to the quality of the ingredients you use. If possible, opt for organic blackberries, high-quality Greek yoghurt, and fresh, local honey.

Adjust Sweetness to Taste: Depending on the tartness of your blackberries, you may want to adjust the amount of honey. Taste the mixture before serving, and add more honey if you prefer a sweeter pudding.

Chill for Better Consistency: While this pudding can be enjoyed immediately, chilling it for 30 minutes allows the linseeds to thicken the mixture slightly, giving it a more pudding-like consistency.

Experiment with Toppings: While fresh berries are a great choice for garnishing, you can also add a sprinkle of nuts, seeds, or even a drizzle of additional honey for extra flavour and texture.

ANSWERING YOUR QUESTIONS.

Can I use a different type of yoghurt? Yes, you can substitute Greek yoghurt for any other type, such as plain or dairy-free yoghurt. However, this may alter the texture and flavour slightly.

Is there a vegan option? To make this pudding vegan, use a plant-based yoghurt (such as coconut or almond yoghurt) and substitute the honey with maple syrup or agave nectar.

How long can I store this pudding? This pudding can be stored in the refrigerator for up to 3 days. Be sure to cover it well to maintain freshness.

Can I use fresh blackberries instead of frozen? Yes, fresh blackberries can be used in place of frozen ones. However, frozen blackberries help chill the pudding quickly and give it a slightly thicker consistency.

What if I don’t have a high-speed blender? You can still make this pudding using a regular blender, stick blender or food processor. You may need to blend the mixture a little longer to achieve a smooth consistency.

Blackberry and Linseed Pudding is more than just a delicious dessert—it’s a nourishing treat that supports your health in multiple ways. Packed with omega-3 fatty acids, antioxidants, fibre, and protein, this pudding is an anti-inflammatory powerhouse that’s easy to prepare and perfect for any time of day. Whether you’re looking for a healthy snack, a post-dinner treat, or even a quick breakfast option, this recipe has you covered.

So, the next time you’re craving something sweet, reach for this Blackberry and Linseed Pudding. It’s a dessert you can feel good about enjoying, knowing that it’s doing your body good while satisfying your sweet tooth. Your taste buds and your health will thank you!