Cardamom-Spiced Chia Seed Pudding Parfaits with Warm Cinnamon Pears

This spiced parfait has holiday flavors without so much sugar and calories. Serve it as an alternative to heavier pies. It’s lower in sugar, fat, and calories than traditional desserts, but it’s satisfying and creamy. 

Chia seeds thicken almond milk overnight to create a rich pudding with warm vanilla and cardamom. Pair the parfait with warm, naturally sweet pears stewed with cinnamon for a beautiful dessert for guests or part of a special breakfast. Top with crunchy walnuts. 

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Chia seeds have heart-healthy omega-3 acids and fiber, and pears add fiber and natural sweetness. A few nuts give contrast to the texture. For a more stunning presentation, add a few cranberries to the top of each parfait glass. 

Variations and Serving Suggestions

• For a chocolate flavor, stir ¼ cup of unsweetened cocoa powder (baking cocoa) into the milk before adding the chia seeds. Stir well to completely dissolve. For a dessert treat, serve with ½ tablespoon of mini chocolate chips.
• For a fruit alternative with similar sweetness and taste, use stewed apples. 
• For zest, use orange juice instead of water or apple juice, and add ½ teaspoon of orange zest to the milk
• For a different fruit, serve with peaches and cinnamon, sliced strawberries, or blueberries. Add additional sweetener to taste. 
• For a high-protein, low-carb breakfast, serve with a hard-boiled egg. 
• For a beautiful presentation, top with 4-6 cranberries to serve.
• For different nuts, use almond slivers or chopped pecans. 
• For a low-fat option with whole grains, use toasted oats instead of almonds for the topping.

Recipe for Cardamom-Spiced Chia Seed Pudding Parfaits with Warm Cinnamon Pears

Makes 8 small servings

Ingredients

Pudding

• ½ cup of chia seeds
• 2 cups of skim milk or unsweetened almond or soy milk
• ¼ cup honey (or the equivalent sweetness of non-nutritive sweetener like stevia or monk fruit)
• 1 teaspoon of vanilla extract
• 1 teaspoon of cardamom
• Pinch of salt, optional

Cinnamon Pears

• 4 ripe sweet pears (Bosc, Bartlett, or d’Anjou)
• ½ cup water or apple juice
• 1-2 teaspoons of lemon juice
• 1-2 teaspoons of cinnamon

Topping

• ½ cup of chopped walnuts

Directions

1. In a medium bowl, whisk the almond milk, honey or sweetener, vanilla, cardamom, and salt. Be sure to dissolve the sweetener completely. 
2. Add the chia seeds and stir or whisk to prevent clumps from forming. Cover and refrigerate overnight or for at least 4 hours. 
3. Prepare the pears. Peel them if desired, then core and dice them. 
4. In a medium saucepan, add the pears, water or apple juice, and lemon juice. Bring to a boil, then reduce to low heat. Cook until the pears are soft, about 7-10 minutes. Stir in the cinnamon, then remove from the heat but keep warm. 
5. In small glasses, assemble the parfaits. Place a spoonful of the pudding in each glass. Top with the pears. Repeat until the ingredients are used. Top with walnuts and serve. 

Nutrition information per serving (using honey): 210 calories, 10 grams of fat, 1 gram of saturated fat, 40 mg sodium, 27 grams of carbohydrates, 18 grams of sugar, 6 grams of fiber, 6 grams of protein

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Reviewed by Natalie Stein, MS, MPH, CDCES

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