Chia & Hemp Black Bean Pudding

Chia & Hemp Black Bean Pudding

Why this is peri-perfect… This creamy blended pudding is a quiet powerhouse for your metabolism and has a whopping 14g of fibre a serve. With 30g of protein per serve, it keeps blood sugar steady, calms cravings, and helps preserve the muscle you naturally lose in perimenopause — the very muscle that keeps your metabolism fired up. The combination of chia seeds, hemp seeds, and black beans delivers a therapeutic dose of soluble fibre that binds to excess estrogen and ushers it out of the body, easing bloating, mood swings, breast tenderness, and stubborn “peri belly.” A perfect breakfast or snack for feeling lighter, clearer, and genuinely nourished. Ps: Not a big fan of soaked chia seeds? Me either! This one is blended (after it’s been soaked) so there are less slimy chia lumps :).

Ingredients: serves 2

For the pudding base:

• 4 tbsp chia seeds

• 2 tbsp hemp seeds

• 1 cup (250ml) unsweetened almond milk

• 1 scoop (30g) vanilla protein powder

• 1 tbsp maple syrup or 1–2 tsp honey (optional)

• ½ tsp vanilla extract

• Pinch cinnamon + pinch salt

Add-ins:

• ½ cup cooked black beans, rinsed and drained (¼ cup per serve)

For blending + topping:

• ½ cup (120g) Greek yoghurt (divided across two serves)

• ½ cup mixed berries (fresh or thawed)

Instructions:

1. Mix the base:
   In a large jar/bowl, whisk almond milk, protein powder, syrup/honey, vanilla, cinnamon and salt until smooth.
   Stir in chia + hemp seeds.

2. Set:
   Refrigerate 3 hours or overnight. Stir after 10 minutes to stop clumping.

3. Blend:
   Once thickened, transfer the full mixture to a blender.
   Add half the Greek yoghurt (¼ cup / 60g).
   Blend until smooth, creamy, pudding-like.

4. Serve:
   Divide into two bowls/jars.
   Top each with:

   • 1/4 cup each of black beans

• A dollop of remaining Greek yoghurt

• A handful of berries

Per serve: 400 calories, Protein: 30g, Carbs: 40g, Fibre: 14g, Fat: 11–13g