Page 33 - IFSO Cookbook interno VOL4 2026.indd

International
Healthy Recipes Vol. 4

Cooking instructions
● Combine blueberries and stevia in a small
saucepan.
● Cook on low heat for 4–5 minutes, gently
mashing until slightly thickened.
● Remove from heat and stir in chia seeds.
● Let the mixture sit for 5 minutes to
activate thickening.
● In a bowl, whisk Greek yogurt and milk
until smooth and creamy.
● Transfer the blueberry-chia mixture into a
serving jar or bowl.
● Spoon the yogurt mixture over the top.
● Lightly swirl if desired.
● Refrigerate for 30 minutes (or overnight)
until set.
● Serve chilled.

Nutritional Analysis
IFCT (Indian Food Composition Table)

Calories Protein Fiber Calcium
Ingredient Qty Fat (g) Carbs (g) Iron (mg)
(kcal) (g) (g) (mg)
Blueberries 60 g 34 0.4 0.2 8.7 1.4 0.2 4

Stevia ~3 g 0 0 0 0 0 0 0
equiv
Chia seeds 5 g 25 0.9 1.6 2.1 1.7 0.4 32

Greek yogurt 120 g 72 12 0.5 4 0 0.1 120

Low-fat milk 30 ml 15 1 0.5 1.5 0 0.03 36

Walnut (garnish) 3 g 20 0.46 1.96 0.41 0.2 0.09 3

Total 166 kcal 14.76 g 4.76 g 16.71 g 3.3 g 0.82 mg 195 mg

31