Southeast AsianPorridge

Island Chia Dream

A Southeast Asian-style coconut chia pot with silken tofu, lime, pineapple, ginger, toasted coconut, crushed peanuts and optional pandan.

Make-aheadPortableContains gluten, peanuts, soy
Hands-on6 minTotal time6 minEnergy727 kcalProtein36g
Recipe details
LightEasy-going

Equipment: Hob, Blender

Keep chilled after cooking

Island Chia Dream
Servings1 standard portionAdjust

Choose how to scale

Choose a straightforward number of standard portions.

Personalised scaling becomes available after you add someone to Household.

Standard portions

About 700 kcal per adult reference portion

Making 1 standard portion. Ingredients, instructions and Cooking Mode update together.

Doubling up barely adds effort and covers another mealtime.

Ingredients

Toppings

Now we make

Method

Do the night before

  1. 1
    Blend 195g silken tofu, 250ml soy milk, 23ml full-fat, tinned coconut milk, 7g ground flaxseed, ΒΌ tsp vanilla extract, optional ΒΌ tsp optional pandan extract, ΒΎ lime zest zest and 11ml maple syrup until completely smooth
  2. 2
    Whisk 42g chia seeds and 17g wheat germ into the blended coconut base, divide between 3 small jars, wait 10 minutes, then stir each one again to prevent clumping
  3. 3
    Cover and refrigerate overnight or for at least 4 hours until thick and spoonable

These steps sit outside the cooking-day clock.

6 min hands-on 6 min altogether
  1. 4
    Toast 6g coconut flakes in a dry pan over medium heat for 2-3 minutes, stirring frequently, until fragrant; let it cool before using
    πŸ– 3 min
  2. 5
    Crush 16g roasted peanuts. Toss 125g chopped pineapple with 4g freshly grated ginger and 15ml lime juice, spoon over the chia pot, then finish with peanuts and coconut flakes
    πŸ– 3 min

Look under the lid

Nutrition details

Nutrition is shown for one standard portion, not the whole batch selected above.

Explore full nutrition

Nutrition summary

At a glance

Higher inPhosphorusSeleniumMagnesium
Lower inVitamin KVitamin AVitamin E

Worth noticing: Saturated Fat uses more than half of the daily limit in this portion.

Calories

727kcal

35%
Top contributors
Chia Seeds Β· 22%Silken Tofu Β· 14%Peanuts Β· 13%
20% cal

Protein

36.2g

57%
Top contributors
Silken Tofu Β· 30%Soy Milk Β· 20%Chia Seeds Β· 19%
25% cal

Carbs

45.2g

Top contributors
Chia Seeds Β· 25%Pineapple Β· 23%Wheat Germ Β· 13%
55% cal

Fat

44.6g

64%
Top contributors
Chia Seeds Β· 29%Peanuts Β· 18%Coconut Milk Β· 12%

Small numbers, big impact

Everyday essentials

Fibre25.21g
86%
Top contributors
Chia Seeds Β· 57%Wheat Germ Β· 9%Flaxseed Β· 8%
Vitamin B123.08ΞΌg
128%
Top contributors
Soy Milk Β· 100%
Vitamin D3.00ΞΌg
20%
Top contributors
Soy Milk Β· 100%
Iodine0.00ΞΌg
0%
Iron9.21mg
51%
Top contributors
Chia Seeds Β· 35%Silken Tofu Β· 19%Soy Milk Β· 12%
Zinc6.90mg
63%
Top contributors
Wheat Germ Β· 30%Chia Seeds Β· 28%Silken Tofu Β· 14%
Calcium907.67mg
91%
Top contributors
Soy Milk Β· 34%Chia Seeds Β· 29%Silken Tofu Β· 28%

Nutrients food alone won't reliably cover

These three are commonly under-consumed across all diets, not just plant-based ones - the difference is mainly B12, which has no whole plant food source at all.

  • Vitamin B12: is absent from whole plant foods entirely - the number above only reflects fortified ingredients (nutritional yeast, fortified soy milk). A reliable B12 supplement or fortified source is the standard recommendation for a fully plant-based diet, regardless of what any single day's total shows.
  • Omega-3 (EPA/DHA): most people fall short here regardless of diet - the typical omnivore diet doesn't include much oily fish either. This app only tracks ALA, the plant form (flax, walnuts, hemp, chia). The body converts some ALA to EPA and very little to DHA - the forms most directly used by the brain, eyes and heart - and that conversion is inefficient. An algae-oil supplement is the usual plant-based way to get EPA/DHA directly; it won't show up as an ingredient in any recipe here.
  • Vitamin D: deficiency is widespread across all diets, not just plant-based ones - it's mostly absent from whole plant foods here, and even the fortified soy milk and yogurt tracked don't cover the full target from food alone. Reasonable sun exposure or a D2/D3 supplement is the standard recommendation.

Not medical advice - if you're eating fully plant-based long-term, it's worth a conversation with a GP or dietitian, and a blood test is the reliable way to check where you actually stand.

See the full supplement guide (incl. creatine) β†’
Recipe helperAdapt this recipeTell EatMacroPlant what needs to change, all in one go.
Make it work with what you have

Ingredients

Make it work with what you have

Remove what is unavailable, avoid allergens and suggest ingredients you would be happy to use.

I don't have these

EatMacroPlant could leave them out or find a sensible replacement.

Allergens to avoid

Saved household allergies stay selected here; you can add extras for guests.

Ingredients I'd like to use

Optional. Pick a matched ingredient or type a custom one, add nutrition per 100 g if needed, and remember it privately for next time. EatMacroPlant would work out a suitable amount in the adapted recipe.

How should it feel to cook?

Effort

How should it feel to cook?

Choose the overall direction, then add a time limit or practical priorities if they matter.

Maximum hands-on time

Pick the pace that sounds kindest today.

Where is it headed?

Occasion

Where is it headed?

A potluck recipe needs to travel well; a dinner-party version can put more emphasis on presentation.

Give it a gentle cultural leaning

Flavour direction

Give it a gentle cultural leaning

EatMacroPlant would treat this as an influence, not make unsupported claims of authenticity.

What should the adaptation support?

Nutrition

What should the adaptation support?

Choose a practical preset and, if you like, highlight particular nutrients for EatMacroPlant to prioritise and verify.

Your adaptation basket

0 unavailable ingredients0 allergens avoided0 ingredient ideasKeep it similarEverydayPreserve the recipe's current identityKeep the balance

Your choices are sent securely to the server-side recipe helper. The resulting adaptation remains private to this browser unless you save it to Family Favourites.

3 of 3 AI recipe creations left today on this browser. New recipes and adaptations share the allowance.

Read, taste, adjustβ€”and make it yours.