With summer knocking at the door, it's only fitting to make a summery dish, bursting with colour and goodness!
This Gut Healing Chia Berry Slice is loaded with vibrantly mixed berries, rich and creamy coconut cream and our favourite - grass-fed gelatin for added gut healing goodness.
The combination of chia seeds and gelatin are a match made in heaven when it comes to gut care. You can read more about why chia seeds are an asset to your gut in our article 9 Proven Benefits of Chia Seeds.
You will notice that many of our Gut Healing recipes call for gelatine or bone broth and this is for good reason: Gelatin is basically the name for cooked collagen which is the most abundant protein found in our body. It is primarily made up of the amino acids glycine and proline. It also happens to be a gut-healing superfood!
There are 3 main reasons to love gelatin for your gut:
What Are The Best Ways To Get Gelatin In Our Diet?
- One great way is to drink bone broth. Try our recipe for Gut Healing Bone Broth.
- Eat gelatin, add it to desserts and foods, as we have in this recipe.
- Add Collagen to your diet. Gelatin is basically just cooked collagen. So, you can get the same benefits of gelatin by taking collagen. The great part about collagen is it does not gel-like gelatin gels which means you can put it into your morning tea, coffee or smoothie.
By daily taking these steps, along with a diet rich in vegetables, protein, and good fats, you will begin to heal your gut. Try our free 7-Gut Healing Meal Plan, for a taste of how you can naturally heal and nourish your gut.
Why Should I Eat More Berries?
Berries are among some of the most nutrient-rich foods in the world, though they are small in size, the benefits they offer are a huge variety of health benefits, not to mention they also taste delicious.
Here are 3 reasons to love berries:
- Berries are High in Fiber - Berries are a great source of fiber, including soluble fiber. You can read about our favourite berries in our 27 High Fiber Low Carb Foods article. Soluble fiber dissolves in water and helps control blood sugar levels and reduce cholesterol, and when we consume soluble fiber it slows down the movement of food through our digestive tract, this leads to reduced hunger and increased feelings of fullness. As seen in our article mentioned above, the high fiber content of berries means that they are low-carb.
Here are the carb and fiber counts for one cup of berries:
- Raspberries: 15 grams of carbs, 8 of which are fiber.
- Blackberries: 15 grams of carbs, 8 of which are fiber.
- Strawberries: 12 grams of carbs, 3 of which are fiber.
- Blueberries: 21 grams of carbs, 4 of which are fiber.
2. Berries Provide A Powerhouse of Nutrients - As we mentioned berries are low in calories and very nutritious. They are high in antioxidants, as well as being loaded with vitamins and minerals. Berries, especially strawberries, are high in vitamin C - 1 cup of strawberries provides a phanomenol 150% of the RDI for vitamin C.
Below you will find the nutrition content of just a one cup of blackberries:
- Calories: 62.
- Vitamin C: 50% of the RDI.
- Manganese: 47% of the RDI.
- Vitamin K: 36% of the RDI.
- Copper: 12% of the RDI.
- Folate: 9% of the RDI.
3. Berries Can Be Enjoyed on Nearly All Types of Diets - Fortunately, berries can be included in many kinds of diets. Although people on low-carb and ketogenic diets often avoid fruit, they are able to enjoy moderate amounts of berries.
So, embrace your local seasonal berries, add them to desserts and salads, or better yet eat them on there own as a tasty snack.
We hope you enjoy this Gut Healing Chia Berry Slice recipe!Print
2 tablespoon grass-fed gelatin powder
800ml coconut cream
200g chia seeds
zest of ½ lemon
400g mixed fresh or frozen organic berries
Optional: 3 tablespoons raw honey (leave out if you doing keto)
- Line a 20cm x 30cm baking tin with baking paper.
- Place gelatin in a small bowl. Add 4 tablespoons of filtered water and set aside for 5 minutes to allow the gelatin granules to soften and expand.
- Heat the coconut cream in a saucepan over medium heat until just starting to simmer. Remove from heat.
- Add gelatin mixture and stir until the gelatin has dissolved. Stir in honey (if using).
- Pour warm coconut cream mixture into a bowl, sprinkle in chia seeds, a little at a time and mix through.
- Fold in lemon zest and half the berries.
- Pour into the prepared baking tin. Smooth the top with a spatula, then sprinkle the remaining berries.
- Cover and place in the fridge to set for 4 hours.
- When the chia slice is firm, remove from the tin and cut into 5cm squares. Can be stored in the fridge for 1 week.