Makes a great breakfast or snack.
Easy assembly. No cooking. Infinite taste variations. Oh….and did I mention nutritious?
Some of the benefits of this tasty, and versatile, dish.
If you haven’t explored the world of chia pudding, you are DEFINITELY missing out.
Chia Seeds
Scratching your head wondering what in the world chia seeds are? GREAT! Let’s learn more.
Nutrient-rich chia seeds were a staple in the ancient Aztec and Mayan diets. They have been used for their health benefits for centuries.
They have a bland taste so you can add them to a lot of dishes. Chia seeds are most commonly used in pudding, oatmeal, smoothies and baked goods.
Nutrient-rich
Despite their tiny size, chia seeds pack a ton of nutrients. They have both anti-inflammatory and anti-oxidant attributes. Their rich source of fiber, omega-3 fatty acids and several vitamins and minerals support heart health and blood sugar levels.
Each tablespoon is jam packed with fiber. Most Americans fall FAR short of the daily recommendation for fiber. Chia seeds can play a part in filling that gap. The soluble fiber within the seeds helps manage blood sugar and insulin levels. In addition, it helps lower total cholesterol, LDL cholesterol and triglycerides and increase HDL cholesterol. All good news in terms of optimizing heart health!
Chia seeds are also one of the highest plant sources of omega-3 fatty acids. Why do we care? Because omega-3 also has many cardiovascular benefits including lowering LDL cholesterol particle number and size, triglycerides, blood pressure and inflammation and increasing HDL cholesterol. Seeing a heart healthy pattern here?
And, if that wasn’t enough, chia seeds are a plentiful source of Vitamin K and B6, iron, calcium, copper, magnesium, manganese, potassium, selenium and zinc.
How is it possible to fit all that goodness into such a tiny seed?
Chia Pudding with Fruit and Nuts
Ingredients
- 1 cup unsweetened almond milk
- 1 cup Greek yogurt, plan and unsweetened
- 2 Tbs maple syrup
- 1 tsp vanilla extract
- 1/4 tsp salt
- 1/4 cup chia seeds
- 1 cup strawberries, hulled and diced
- 1/4 cup sliced almonds
Directions
In a medium bowl, whisk together the almond milk, yogurt, maple syrup, vanilla, and salt.
Whisk in the chia seeds. Let stand for 30 minutes and stir again to ensure the chia seeds are incorporated and not sticking to the bottom of the bowl or clumping.
Spoon pudding into two small bowls or mason jars. Seal and place back in the fridge overnight. Top with strawberries and almonds when ready to eat.
If your taste buds are calling for a little more sweetness, drizzle with teensy bit more maple syrup. Gradually taper this down to no additional sugar as your taste buds adapt to less sweetness.
Infinite Taste Variations
Chia pudding can be blended with any type of fruit and nut combination.
Due to their antioxidants, fiber and anti-inflammatory attributes, berries are a great choice. Pair the fruit, which is high in carbohydrates, with your nut of choice, which includes proteins and fats, to blend out the macronutrients. Great options include walnuts, almonds, pecans and pistachios. Nut butters can be used if you are looking for a smoother, less crunchy, option.
You can also turn your pudding into more of a dessert snack by adding chocolate chips or shaved chocolate. Give banana, almond butter and dark chocolate chips a try. Your taste buds will thank you. Be mindful of the sugar content within the chocolate chips and use sparingly.
When you are ready to take your chia pudding to YET another level, add a dash or two of spice to the finished product before eating. Cinnamon, nutmeg, cardamom and allspice are some ideas to get started.
Get creative. The variations are endless. The dish can be tailored to different taste buds. The combinations can also keep your taste buds intrigued.
Texture Variations
While a completely different taste, chia seed pudding resembles tapioca pudding in terms of texture.
Not a fan of tapioca pudding because of its texture? No problem. Add ½ cup of old fashioned oatmeal and mix in with the chia seeds. Problem solved. Recipe adapted for YOUR taste buds. BOOM!
Time Savings
Chia pudding is PERFECT for preparing in advance during a less busy time of the week or day. The individual servings are ready to rock n’ roll in your fridge. Pack your fruit and nut of choice in separate containers OR blend with the chia pudding if you plan to eat it in the next hour or so. Adding the nuts too far in advance will make them less crunchy, more soggy. Not gouda!
Get CraZy and prepare this recipe in batches. Double, triple, quadruple the recipe to batch the recipe or create a large quantity for several meals during the week. Prepare once and enjoy for several days! Win win! You can vary up the fruit and nut toppings throughout the week if your taste buds require such extra attention.
