Simple Chia Seed Pudding Recipe
Finding the time to make - let alone eat - breakfast can be challenging on the weekdays.
Especially if you’re like my clients, who are busy, on-the-go and hate wasting time in the kitchen. Because they’re packed with nutrition, I love recommending adding chia seeds to when you can. Here is one of my favorite dietitian-approved plant-based recipes that I want to share with you. But first, let’s dive into the background of chia.
What are chia seeds?
Chia seeds are small, nutrient-dense seeds that come from the plant Salvia hispanica, which is a member of the mint family. While they don’t taste minty, people have been consuming chia for centuries, dating back to ancient civilizations like the Aztecs and Mayans. Chia seeds are native to Central and South America and were once a staple food in these regions.
Chia seeds are known for their nutritional richness and flexibility in recipes. You may have seen them on lists touting them as a “superfood” due to their impressive nutrient content.
What are the benefits of chia seeds?
1. Rich in Nutrients:
Chia seeds are a great source of essential nutrients, including fiber, protein, heart-healthy fats, vitamins, and health-promoting minerals such as calcium and magnesium.
2. High in Fiber:
Most of us don’t get adequate fiber, making fiber-rich chia an excellent addition to boost your intake. Fiber supports digestive health, helps regulate blood sugar levels, and can contribute to weight management by promoting satiety, that feeling of fullness you get after eating a filling meal.
3. High in Omega-3 Fatty Acids:
Chia seeds are one of the richest plant sources of alpha-linolenic acid (ALA), a type of omega-3 fatty acid. Omega-3s are important for supporting heart health, brain function, and reducing inflammation.
4. Rich in Antioxidants:
Chia seeds contain antioxidants, compounds that help protect cells from damage and oxidative stress caused by environmental and physical factors. By helping reduce inflammation, antioxidants support healthy cell function.
5. Blood Sugar Balance:
The combination of fiber, protein, and healthy fats in chia seeds can help stabilize blood sugar levels, making them a beneficial addition to a diabetic or pre-diabetic diet.
6. Weight Management:
Due to their high fiber and protein content, chia seeds can help control appetite and reduce overeating, making them a potential aid in weight management.
7. Gluten-Free and Vegan:
Chia seeds are naturally gluten-free and vegan, making them suitable for people following a gluten-free, vegan or plant-based diet. They’re also great as an egg replacement, using chia seed substitute in a variety of dishes.
8. Easy to Incorporate:
Chia seeds are versatile and can be added to a variety of dishes, such as smoothies, yogurt, oatmeal, salads, and baked goods, to enhance their nutritional value and texture.
9. Boost Gut Health:
The soluble fiber in chia seeds can act as a prebiotic, supporting the growth of beneficial gut bacteria and contributing to a healthy gut microbiome.
10. Supports Skin Health:
The healthy fats and antioxidants in chia seeds may contribute to making your skin glow, overall skin health and appearance.
It's important to note that while chia seeds offer numerous benefits, they should be consumed as part of a balanced diet and not relied upon as a sole source of nutrition. As with any food, moderation is key. If you have any medical conditions or concerns, it's always a good idea to consult with a healthcare professional before making significant changes to your diet.
Chia seed pudding recipe
To save time, this recipe is easy to make ahead and a quick way to enjoy protein on-the-go. As a vegetarian, I’m always looking for new ways to incorporate plant-based proteins.
This recipe uses flax milk, a quality plant-based protein.
With one cup giving you eight grams (more than a regular egg!), it doesn't come saddled with the saturated fat, cholesterol, and sodium found in other animal-based proteins.
Ingredients
1/4 cup chia seeds
1 cup milk (dairy or non-dairy like pea protein, flax milk, soy, etc.)
1 tsp sweetener (maple syrup, agave nectar, or any preferred sweetener)
1/2 teaspoon vanilla extract (optional)
A pinch of iodized salt
Fresh or frozen fruits, nuts, or seeds for topping (e.g., berries, chopped walnuts, etc.)
Instructions
Mix Ingredients: In a bowl, combine the chia seeds, milk, sweetener, vanilla extract (if using), and a pinch of salt. Stir well to make sure the chia seeds are evenly distributed and not clumping together.
Stir Periodically: After the initial mix, stir the mixture again after about 5-10 minutes to prevent the chia seeds from clumping together. This step ensures a smooth consistency.
Refrigerate: Cover the bowl and place it in the refrigerator. Let it sit and soak for at least 2-3 hours, or ideally overnight. During this time, the chia seeds will absorb the liquid and create a pudding-like texture.
Serve and Enjoy: Once the chia seed pudding has reached your preferred consistency, portion it into serving bowls or glasses. Top with your favorite fresh fruits, nuts, or seeds for a flavor and nutrition boost.
Bottom line:
Feel free to get creative with your chia seed pudding by adding different flavors such as cocoa powder for chocolate pudding, matcha powder (one of my favorites) for a green tea twist, or even a scoop of plant-based protein powder if you wish. Enjoy your healthy and delicious chia seed pudding!
