Chia Seed Pudding
Looking for a versatile, nutrient-dense, and satisfying recipe to add to your diet? Chia seed pudding is a simple, delicious, and highly customisable option for breakfast or a snack. Packed with essential nutrients, this recipe can support overall health, weight management, and gut health.
Why Chia Seed Pudding?
Chia seeds are a powerhouse of nutrition, making chia seed pudding not just a treat but also a health-promoting addition to your diet. These tiny seeds are rich in fiber, protein, omega-3 fatty acids, and a variety of essential vitamins and minerals.
Health Benefits of Chia Seeds
- Rich in Fibre: Chia seeds contain both soluble and insoluble fibre, which promotes healthy digestion and keeps you feeling full longer, aiding in weight management.
- High in Omega-3 Fatty Acids: These essential fats help reduce inflammation, support brain health, and promote cardiovascular health.
- Good Source of Plant-Based Protein: With about 4 grams of protein per ounce, chia seeds can help meet your daily protein needs, especially for vegetarians and vegans.
- Loaded with Antioxidants: These combat oxidative stress and protect your cells from damage.
- Supports Bone Health: Chia seeds are rich in calcium, magnesium, and phosphorus, which are crucial for strong bones.
Nutritional Profile (Per Serving)*
- Calories: ~150-180
- Protein: ~5g
- Fat: ~8g (mostly healthy fats)
- Fibre: ~10g
- Omega-3 Fatty Acids: ~5g
- Calcium: ~15% of the RDI
*Values may vary based on the choice of milk and toppings
Chia seeds are loaded with fibre and omega-3 fatty acids, some protein, and many essential minerals and antioxidants. They may help improve digestive health, lower blood pressure, and improve blood sugar control.
Ingredients
3 tablespoons chia seeds: High in fibre and omega-3 fatty acids to support gut health and reduce inflammation.
1 cup unsweetened almond milk (or any milk of choice): A low-calorie base that’s dairy-free and easy on digestion.
1 teaspoon vanilla extract: Adds natural sweetness and depth of flavor.
1-2 teaspoons honey or maple syrup (optional): For a touch of natural sweetness.
Fresh fruits or nuts for topping: Choose berries, banana slices, or nuts for added nutrients and texture.
Instructions
- In a bowl or jar, mix the chia seeds, almond milk, vanilla extract, and sweetener (if using).
- Give it a good stir to ensure the seeds are evenly distributed and don’t clump together.
- Cover and refrigerate for at least 4 hours or overnight. Stir again after the first 30 minutes to ensure a smooth consistency.
- In the morning, give it a final stir and top with fresh fruits, nuts, or your favorite toppings. Enjoy cold!
Tips for Customisation
- Experiment with flavors: Add cocoa powder for a chocolate version, or mix in a pinch of cinnamon for warmth.
- Boost the protein: Stir in a scoop of protein powder or Greek yogurt.
- Sweeten naturally: Use mashed banana, dates, or stevia as alternative sweeteners.
- Go tropical: Top with mango, coconut flakes, and pineapple for a refreshing twist.
By incorporating chia seed pudding into your routine, you can enjoy a delicious meal or snack that’s not only convenient but also incredibly nourishing. Try it out and reap the benefits of this superfood!
References
- U.S. Department of Agriculture. (n.d.). FoodData Central. Retrieved from https://fdc.nal.usda.gov
- Harvard T.H. Chan School of Public Health. (n.d.). Chia Seeds. Retrieved from https://www.hsph.harvard.edu
- National Institutes of Health. (n.d.). Omega-3 Fatty Acids Fact Sheet. Retrieved from https://ods.od.nih.gov
