Foundation Diet and Health
The best perspective for your health
The best perspective for your health
The best perspective for your health
The best perspective for your health

Apple Chia Pudding with Cinnamon and Cardamom

This fruity apple chia pudding with cinnamon and cardamom is not only exquisitely delicious, it is also quite healthy. It makes for a nice breakfast or dessert.


84% 90/04/06 
Ω-6 (LA, 0.6g) : Ω-3 (ALA, 1g) = 1:2

Ingredients (for servings, )


  • blender or hand-held blender / immersion blender
  • vegetable peeler or spiralizer
  • refrigerator
  • freezer

Type of preparation

  • cook
  • chop or grind
  • cool
  • meld
  • purée
  • peel


  1. For the apple chia pudding
    Peel the banana(s), cut into slices, and place in the freezer for about an hour, until the slices are frozen.

  2. Peel and core the apples and then cut into medium-size pieces. Boil in water until soft and then purée.

    If you would like to save some time, you can use store-bought apple sauce instead.

  3. In a blender, purée the apple sauce, banana slices, chia seeds, cinnamon, cardamom, sea salt, nutmeg (optional), and almond milk well. The chia seeds should be completely pulverized and the pudding should be starting to thicken.

  4. Sweetening and garnish
    Sweeten as desired with agave syrup, honey, or coconut blossom sugar (used in the original recipe) and place the bowl with the pudding in the refrigerator for at least a half an hour so that the pudding can thicken a little bit more.

    The original recipe calls for 1½ to 2 tablespoons coconut blossom sugar (for 2–3 servings).

  5. Garnish the chilled apple chia pudding with apple slices and sprinkle with cinnamon. Serve chilled.

Nutritional Information per person Convert per 100g
2000 kcal
Energy221 kcal11.1%
Fat/Lipids3.2 g4.5%
Saturated Fats0.40 g2.0%
Carbohydrates (inc.dietary fiber)51 g19.0%
Sugars34 g38.0%
Fiber8.3 g33.1%
Protein/Albumin2.5 g5.0%
Cooking Salt (Na:156.1 mg)396 mg16.5%
A serving is 363g.Recommended daily allowance according to the GDA.
Cooking Salt

Essential micronutrients with the highest proportions per person 2000 kcal
FatAlpha-Linolenic acid; ALA; 18:3 omega-3 0.97 g49.0%
MinManganese, Mn 0.70 mg35.0%
ElemPotassium, K 476 mg24.0%
VitVitamin B6 (pyridoxine) 0.32 mg23.0%
ElemPhosphorus, P 152 mg22.0%
Sodium, Na 156 mg20.0%
VitVitamin C (ascorbic acid) 16 mg20.0%
ElemCalcium, Ca 146 mg18.0%
MinCopper, Cu 0.18 mg18.0%
VitBiotin (ex vitamin B7, H) 8.0 µg16.0%

Detailed Nutritional Information per Person for this Recipe

The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.

If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.

For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.

Essential fatty acids per person 2000 kcal
Alpha-Linolenic acid; ALA; 18:3 omega-3 0.97 g49.0%
Linoleic acid; LA; 18:2 omega-6 0.59 g6.0%

Essential amino acids per person 2000 kcal
Tryptophan (Trp, W) 0.03 g13.0%
Threonine (Thr, T) 0.08 g8.0%
Phenylalanine (Phe, F) 0.12 g8.0%
Isoleucine (Ile, I) 0.09 g7.0%
Leucine (Leu, L) 0.17 g7.0%
Lysine (Lys, K) 0.12 g7.0%
Valine (Val, V) 0.12 g7.0%
Methionine (Met, M) 0.04 g4.0%

Essential macroelements (macronutrients) per person 2000 kcal
Potassium, K 476 mg24.0%
Phosphorus, P 152 mg22.0%
Sodium, Na 156 mg20.0%
Calcium, Ca 146 mg18.0%
Magnesium, Mg 49 mg13.0%

Essential trace elements (micronutrients) per person 2000 kcal
Manganese, Mn 0.70 mg35.0%
Copper, Cu 0.18 mg18.0%
Iron, Fe 0.98 mg7.0%
Selenium, Se 3.6 µg7.0%
Zinc, Zn 0.54 mg5.0%
Iod, I (Jod, J) 4.8 µg3.0%
Fluorine, F 9.4 µg< 0.1%
Notes about recipe

This fruity apple chia pudding with cinnamon and cardamom is not only exquisitely delicious, it is also quite healthy. It makes for a nice breakfast or dessert.

Number of servings: This dish generally serves 2–3 people.

Chia seeds: Chia seeds, originally from Mexico, stand out on account of their high levels of calcium, iron, soluble fiber, and omega-3 fatty acids. Our body can reap the benefits of these substances best when the chia seeds are ground since the whole seeds primarily function as fiber. The iron content is about twice as high as in grains. In addition, our bodies can use the amino acid tryptophan along with the enzymes tryptophan hydroxylase (TPH) and aromatic L-amino acid decarboxylase (AADC) to produce the neurotransmitter serotonin. Serotonin is known to improve our mood by making us feel more happy and calm. About 95 % of the serotonin in our bodies is stored in the gastrointestinal tract.

Coconut blossom sugar: Coconut blossom sugar is a type of palm sugar. It is obtained by boiling, and dehydrating the sap of cut flower buds of the coconut palm. Coconut blossom sugar is basically sucrose as is common table sugar. However, its glycemic index (GI) is only about half as high as compared to conventional sugar, which makes it easier for people who are sensitive to sugar to tolerate. It has a slightly malty flavor, and the consistency is a bit like caramel.

Cardamom: Cardamom, which comes from India, is not only a very old spice, it is also one of the most expensive – after vanilla and saffron threads. This is a result of the unpredictable and labor-intensive harvest conditions. Cardamom seeds are often used in Asian and Arabic dishes and also have many medicinal uses. The substances contained in cardamom seeds stimulate the secretion of saliva, gastric juice, and bile. We distinguish between black cardamom (Amomum subulatum), which has an earthy fragrance and smoky flavor and is therefore used for more hearty and spicy foods and green cardamom (Elettaria cardamomum), which has a sweet and slightly spicy flavor and is often used in spice mixes and desserts.


Storing chia seeds: Chia seeds can be stored for up to five years and are as such much more suited for long-term storage than, for example, flax seeds. To obtain optimal storage conditions, make sure you have a good seal (e.g., screw-top jar) and that you store the chia seeds in a cool (but not moist), dark place.

Alternate preparation

Alternative sweeteners: In the original recipe, the author uses coconut blossom syrup (1½ to 2 tbsp). You can, however, just as well use agave syrup or honey instead. In this recipe, you can also leave out the sweetener entirely as the fruit itself gives this pudding a nice sweet flavor. We have included a sweetener in the list of ingredients because we know that children prefer sweeter foods.

Plant milk and a link to a recipe: In the original recipe, Dreena Burton uses unsweetened plant milk. We have listed almond milk because it is very easy to make yourself. Here is a link to our recipe: Raw Almond Milk. You can, of course, alternatively use cashew milk, soy milk, or another type of plant milk.