Coconut chia with pumpkin purée and warm spice.

• Chia seeds — 3 Tbsp
• Full-fat coconut milk — ¾ cup
• Pumpkin purée — ⅓ cup
• Cinnamon — ¼ tsp
• Ground clove (pinch)
• Maple syrup — ½ tsp
• Pumpkin seeds — 1 Tbsp

1. Whisk chia, coconut milk, pumpkin, spices and maple until smooth; wait 5 minutes and whisk again.
2. Cover and chill overnight.
3. Top with pumpkin seeds.

Plain pumpkin purée only — never the pre-spiced pie-filling version, which contains added sugar and often onion- or garlic-derived flavorings that fall on the avoid list.

Per serving · estimated from USDA FoodData Central. Not medical advice — keep your nutritionist in the loop.

Chia-pudding ratio per standard practice (≈1 part chia to 4 parts liquid; rest, re-stir).

Gram weights are listed for each ingredient; calories are approximate estimates per serving. Ingredient amounts make the stated number of servings; leftovers are built into the week.