Ch-Ch-Ch Chia (seed pudding)!

Recently I’ve been on a ch-ch-ch chia seed pudding kick (you’re welcome for the flashback reference to the popular 1970’s chia pet). Chia pudding is great for breakfast, an afternoon snack, or even dessert. It not only tastes good, but it takes 5 minutes to make and best of all, it’s packed with nutrition. A quick look at nutritiondata.self.com shows that 1 ounce of chia seeds (equivalent of 2 Tablespoons) has 4 grams of protein, 12 grams of carbohydrate (11 of which are from dietary fiber), and 9 grams of fat. Additional beneficial properties of chia seeds include:

They have all the necessary amino acids to be considered a complete protein
They have a low glycemic index which helps provide energy over a longer time period
They have both soluble and insoluble fiber which acts as a prebiotic for the friendly bacteria in your digestive system as well as cleans the digestive tract
They are one of the best plant sources of omega-3 fatty acids which help to decrease blood triglycerides, reduce inflammation, and increase HDL cholesterol
They are a good source of Calcium, Phosphorus, and Manganese with 18%, 27%, and 30% of the recommended daily values respectively

In this blog post I’m sharing 4 chia pudding variations. Keep in mind there are infinite flavor possibilities, but each variation starts with the same base ingredients (listed below). Once you make the base recipe, you can experiment by adding to it.

Base Ingredients

1 1/2 cups Unsweetened Almond Milk (or other nondairy milk substitute)
1/3 cup Chia Seeds
optional: 2 tablespoons Pure Maple Syrup

1) Chocolate Pudding

In addition to the base ingredients add:

1/4 cup cacao or unsweetened cocoa powder
optional: 2-3 tablespoons of cacao nibs (this adds extra nutrition and a little crunch)

2) Mint Chocolate Pudding

In addition to the base ingredients add:

1/4 cup cacao or unsweetened cocoa powder
1 drop peppermint essential oil
optional: 2-3 tablespoons of cacao nibs (this adds extra nutrition and a little crunch)
optional: because the mint can overpower the chocolate flavor, I add 1-2 tablespoons of cacao/cocoa powder in addition to the 1/4 cup previously mentioned

3) Vanilla Pudding

In addition to the base ingredients add:

Either 1/4 cup of vanilla protein powder (I like Vega One) OR 1-2 tablespoons of additional chia seeds (this helps to thicken the pudding) plus 1/2 – 1 teaspoon vanilla extract
Optional: 1/2 teaspoon ground cinnamon

4) Orange Vanilla Pudding

In addition to the base ingredients add:

Either 1/4 cup of vanilla protein powder (I like Vega One) OR 1-2 tablespoons of additional chia seeds (this helps to thicken the pudding) plus 1/2 – 1 teaspoon vanilla extract
Zest of one orange (for additional orange flavor I have been known to add a drop or 2 of orange essential oil)

*shout out to my good friend Laura for recommending I try orange zest in my chia pudding!

Instructions

Whisk all ingredients together in a bowl until they are well combined
Cover the bowl and place in the fridge over night (minimum of 5 hours)

Notes

Leftovers keep in the fridge for up to 5 days. I like to make a batch or 2 at the beginning of the week and enjoy a little bit for breakfast each morning.
Chia pudding is best served chilled and is great with toppings such as fresh fruit, coconut flakes, and nuts. Make sure to add your toppings just before eating.
I like my pudding thick so the recipes I’ve shared tend to be a little more dense. If you prefer your pudding a bit more runny, feel free to adjust the recipes by adding less chia seeds.
Some individuals find the gelatinous texture of chia seed pudding to be off-putting. If you, or someone you love, is in this category you can still benefit from chia seeds by adding them dry to salads, yogurt, smoothies, or apple nachos. The dry seeds are nearly tasteless and provide an added crunch.

Sources

http://nutritiondata.self.com/facts/nut-and-seed-products/3061/2

http://www.webmd.com/healthy-aging/omega-3-fatty-acids-fact-sheet#1

http://www.healthline.com/nutrition/7-plant-sources-of-omega-3s

http://blog.thrivefoods.net/2009/07/chia-seeds-top-10-benefits.html