Mango chia pudding with blueberries

Serves 1


  • ½ – 1 mango (Manila or Ataulfo)
  • 1 cup blueberries
  • 2 tbsp chia seeds 
  • 1 cup coconut milk
  • Pinch of salt
  • ¼ cup coconut flakes
  • 1 Medjool date, cut in small pieces 
  • Optional – ground cinnamon

vídeo de la receta


  1. Cut the mango and scoop its flesh. Transfer to a blender at high speed with the coconut milk. Add a pinch of salt and cinnamon (if using). Pulse to blend.
  2. Transfer the mango-milk blend to a glass or jar, add the chia seeds and mix with a spoon. Set aside and let rest for at least 30 min, mixing every now and then, until the mixtures takes a gel-like consistency.*
  3. Pour the gel into a bowl, add the remaining ingredients and enjoy.

*You may store the jar covered in the fridge until ready to use.

What are the benefits of this dish?

Oxidative stress happens when free radicals are present in our cells in excess, with a decreased production or availability of antioxidants. Free radicals are produced by the body as a natural byproduct of our metabolism, but the problem arises when the equilibrium between free radical production and quenching is disrupted. This is when disease appears.

Research indicates that as we age, our cells become more vulnerable to the damaging effects of free radicals. This leaves us far more susceptible to develop conditions such as Alzheimer’s disease, and other neurodegenerative conditions. Oxidative stress is a significant factor associated with the decline of function in the aging brain. [1]

Further, animal and human studies are showing that introducing more antioxidants into our diets can reduce oxidative stress to our cells, thereby preventing and even reversing observable signs of neurodegeneration! [1]

Besides having commonly-recognized taste properties, blueberries are a valuable source of an arsenal of health-promoting bioactive compounds. They are rich in dietary fiber and vitamin C as well as polyphenolic compounds called anthocyanins. Diets rich in berries and anthocyanins per se have been shown to reduce the risk of developing cardio-metabolic and neurodegenerative disorders, reduce inflammation and support gut health. [2, 3, 4]

Polyphenols are also found in chia seeds, along with vitamins, minerals and essential fatty acids such as alpha-linolenic acid. Furthermore, chia seeds are a great source of dietary fiber that help clear out gut toxins and excess hormones that get secreted in the gut. [5]

Coconut is considered a powerful “brain food” as consumption of coconut fats, lauric and caprylic acids, may alleviate the symptoms of Alzheimer’s disease and improve memory. Coconut is also rich in fiber, B vitamins, minerals and antioxidants sucha as vitamins C and E.  [6, 7]

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