Recipe: Perfect Chocolate Chia Pudding Sweet mix of coconut, cherries and chocolate

A top-down view of a chocolate smoothie bowl (thick smoothie served in a bowl with a spoon) garnished with chia seeds, large coconut flakes and cacao nibs. Healthy vegan breakfast. The smoothie portion contains banana, chocolate, almond milk and ice.

This pudding is packed with health-promoting chia seeds, almond milk, cinnamon, cocoa, coconut flakes and dried fruit. It’s the perfect chocolate treat.


½ cup Chia seeds
1 cup vanilla almond milk, unsweetened
1 cup 2% milk (may use all almond for non-dairy option)
1½ tablespoons honey
1 tablespoon cocoa powder, unsweetened
1 teaspoon cinnamon
1 teaspoon vanilla extract
2 tablespoons coconut flakes, unsweetened
2 tablespoons dried tart cherries, or other unsweetened dried fruit


  1. Place chia seeds, milks, honey, cocoa, cinnamon and vanilla in a glass container with a tight lid.
  2. Seal and shake well to combine. Refrigerate for at least 5 hours or overnight.
  3. Serve topped with coconut flakes and dried fruit to garnish.

Note: For a smoother texture, blend pudding in a high power blender before refrigerating. Be sure to blend well to avoid a gritty texture.

Nutrition information

Makes 6 servings

Each 1/2 cup serving contains:

Calories 140
Total fat 7g
Saturated fat 2g
Trans fat 0g
Protein 4g
Total carbohydrate 16g
Fiber 6g
Sugar 7g
Cholesterol 5mg
Sodium 150mg

Sleep is at the foundation of a healthy life. 💤 mbg

mbg eat better sleep better

You are exhausted. But, for some reason, instead of snoozing, you are lying awake worrying about the bills, family problems, and upcoming social events. Or maybe you are getting up several times to check on your kids? Sound familiar?

If so, you are not alone. According to a study by the National Sleep Foundation, over half of all Americans struggle at times to get a good night’s sleep. There’s an endless list of reasons we can’t get to sleep at night, and for women there is an extra layer of complexity—hormonal changes. In fact, many women report night sweats that are so bad they can’t sleep.

So what can we do about this? How do we solve the sleep riddle? As an OB/GYN and hormone expert, I am here to help.

Why aren’t you sleeping well?

First things first! How come we’re not sleeping well? Let’s get to the bottom of that problem. For women who are menopausal and perimenopausal, estrogen and progesterone can fluctuate wildly as the body prepares to transition out of the reproductive years. These hormonal changes affect everything from stress levels and mood to body temperature and even your breathing. And, of course, you guessed it; it can also disrupt your circadian rhythm (the sleep-wake cycle). And symptoms can start as early as your mid-30s.

All of these disruptions mean most of us are just not getting enough sleep. When we do sleep, it may be restless sleep, during which we wake up several times. You may be one of those who wake up too early, then can’t fall back to sleep. All day long, you feel sleepy, like you need to take a nap.

Sleep issues like this can eventually affect your overall health. You will have to deal with it at some point. And so I did. I sat down one day, took a deep breath, and said, “We’re going to sort this sleep thing out so we can start getting a good night’s rest again.”

Once I made this a priority, I began to learn some important things about why we don’t sleep well at night, and I discovered some great strategies for overcoming all those issues.

Recipe: Baba Ghanoush

Recipe: Baba Ghanoush
A great appetizer for get-togethers

Serve this savory dish with 100% whole wheat pita at your next party and watch how fast it disappears. The creamy consistency and appealing flavors make this the hit of any gathering.


2 large eggplants (about 2 pounds)
½ cup tahini
½ cup fresh parsley, chopped
6 tablespoons lemon juice
2 garlic cloves, crushed into a paste
1 teaspoon salt
Pinch cayenne pepper


  1. Place eggplant on baking sheet, prick and bake in a preheated oven at 450°F for 25 minutes or until skin is browned and inside is soft.
  2. Cool, cut in half lengthwise, drain off excess liquid and loose seeds.
  3. Scoop out the pulp and place in food processor.
  4. Add remainder of ingredients and blend until smooth and well mixed.
  5. Garnish with additional chopped parsley and serve with 100% whole-grain pita or flat bread.

Nutritional Information (per serving)

Makes 10 servings. Serving = ½ cup

Calories 100, Cholesterol 0 mg, Total Fat 7 g, Saturated Fat 1 g, Sodium 240 mg, Carbohydrate 9 g, Protein 3 g, Fiber 4 g, Sugars 2 g