Strawberry Chia Parfait

These tasty low-carb breakfast jars can be made without any sweeteners. Strawberries and cinnamon give them a subtle, natural sweetness, and full-fat yogurt will add a refreshing zing. If you can't eat dairy, substitute dairy yogurt with coconut milk yogurt or creamed coconut milk.

Hands-on 10 minutes Overall 30-40 minutes

Nutritional values (per serving)

Total Carbs	11.5	grams
Fiber	4	grams
Net Carbs	7.5	grams

Protein	8.7	grams
Fat	17.9	grams
of which Saturated	12.8	grams

Calories	230	kcal

Magnesium	33	mg (8% RDA)
Potassium	378	mg (19% EMR)

Macronutrient ratio: Calories from carbs (13%), protein (15%), fat (72%)

Ingredients (makes 4 servings)

Chia layer:

4 tbsp whole chia seeds (32 g/ 1.1 oz)
¹/₄ tsp cinnamon
¹/₄ tsp ground ginger
1 cup coconut milk such as Aroy-D (240 ml/ 8 fl oz)
Optional: liquid Stevia to taste (SweetLeaf or NuNaturals)

Strawberry layer:

1 cup strawberries (144 g/ 5.1 oz)
2 tbsp water (30 ml/ 1 fl oz)
Optional: liquid Stevia to taste

Strawberry & yogurt layer:

4 large strawberries, sliced (72 g/ 2.5 oz)
1 cup full-fat yogurt or coconut yogurt such as Coyo or creamed coconut milk (250 g/ 8.8 oz)

Instructions

Slice 1 cup of strawberries (reserve 4 large strawberries for the top layer).
Place the sliced strawberries in a small sauce pan and add 2 tablespoons of water. Bring to a simmer and cook until soft, for just a few minutes. Break the strawberries using a fork or a spatula and set aside. Optionally, add a few drops of stevia.
In a small bowl, mix the chia seeds, cinnamon, ginger powder and coconut milk. Optionally, add a few drops of stevia.
Set aside to soak for 20-30 minutes. Then, use a spoon and divide the chia mixture between 4 jars.
Add the cooked strawberry layer. Then, add the sliced strawberries, pressing them to the sides of each jar.
Top with full-fat yogurt (I like Fage Total, 5% fat), or use coconut milk yogurt or creamed coconut milk.
Note: If you use coconut milk alternative, the nutrition facts will vary (typically more fat).
Eat immediately, or cover and place in the fridge for up to 3 days.