Chia‑Berry Power Bowl

Why I eat it

This bowl is my quick go‑to when a lupus symptom flare‑up leaves my joints stiff and my gut feeling off. Chia seeds deliver plant omega‑3s (ALA) and soluble fiber that support anti‑inflammatory pathways and feed gut microbes; dark berries add anthocyanins; peanut butter supplies vitamin E and extra magnesium. The recipe is naturally low in sodium, so it isn’t designed for POTS support. Peanut butter can be a migraine trigger for some—swap almond or sunflower butter if nuts bother you.

Ingredients & sourcing — 1 serving

Item	Amount	Where I bought it	Notes
Chia seeds	3 Tbsp	Trader Joe’s	Omega‑3 + fiber
Unsweetened almond milk	¾ cup	Whole Foods 365	Use coconut or lactose‑free milk if preferred
Plain Greek yogurt (2 %)	¼ cup	Harris Teeter	Adds protein; optional for dairy‑free
Pure maple syrup	1 tsp	Farmers’ market	Or raw honey
Fresh blueberries	¼ cup	Durham Farmers’ Market	Anthocyanin hit
Fresh blackberries	¼ cup	Farmers’ market	More polyphenols
Natural peanut butter (no sugar)	1 Tbsp	Trader Joe’s	Swap almond/sunflower butter if needed
Cinnamon	pinch	Pantry	Extra antioxidant boost

Overnight prep (5 minutes hands‑on)

1. Mix pudding: In a jar, whisk chia seeds, almond milk, yogurt, maple syrup, and cinnamon. Rest 5 minutes; whisk again to break clumps.

2. Chill: Cover and refrigerate at least 3 hours (overnight for best texture).

3. Serve: Spoon pudding into a bowl, top with berries and peanut butter. Eat cold.

Nutrition snapshot

• Protein: ~15 g

• Fiber: ~12 g

• Omega‑3 ALA: ~3 g

• Sodium: ~95 mg

• Added sugar: 0–4 g (depends on sweetener)