Of which 15.1 g sugars and 14.4 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Vitamin A (mango) · Vitamin C (mango) · Plant omega-3 (chia)
Allergens none
Mango coconut chia pudding
Layers of creamy chia, fresh mango and coconut toasted in the air fryer.
Ingredients
- 3 tbsp chia seeds (30 g / 1 oz)
- 250 ml (1 cup) light coconut milk
- 1 tsp maple syrup (5 g) — optional
- 1 ripe mango, diced (300 g / 10½ oz)
- 30 g (1 oz) coconut flakes
- 1 pinch salt (1 g)
Method
- In a jar, combine the chia seeds, coconut milk, maple syrup and a pinch of salt. Stir well and let it sit for 5 minutes.
- Stir again to break up any lumps and refrigerate for at least 4 hours, ideally overnight, until thickened.
The full method (5 steps), Rico's tip, the variations and storage are in the ebook “Air Fryer”. The English edition is coming soon.
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