Chia seed pudding is one of my go-to desserts. It is so simple and easy to make and is so good for you!
Chia seeds are mini powerhouses packing more antioxidants than blueberries, more omega-3 fatty acids (especially alpha-linolenic acid (ALA), which is good for heart and brain health) by weight than salmon, and they contain significant amounts of protein, fiber and minerals. Because these superfood seeds are high in fiber, they are good for blood sugar control and gut health. They are a good source of high quality protein that helps build lean muscle and keeps you feeling satiated.
Interestingly, chia seeds were an important food for the Aztecs and Mayans back in the day, when Aztec messengers turned to the simple seed to fuel their hundred-mile trek through the highlands. In fact “chia” is the ancient Mayan word for “strength”. I first discovered these mighty seeds while reading the book Born to Run by Christopher McDougall and became amazed at how easy they were to add into my diet. They are often recommended in a large dose (up to 1/2 c/day) for those battling auto immune diseases due to their ability to reduce inflammation. Since they are so high in fiber, it is important to not overload the gut too quickly, so ease your way into these powerhouses or you may be spending more time than you would like in the bathroom-ha!
Chia seeds need to be soaked in order to get the most nutritional benefits. Because of their ability to thicken and gel, they’re great when prepped as a pudding, which takes just 5 minutes. I generally use unsweetened almond milk or unsweetened soy milk when making chia seed pudding, but any non dairy nut or seed milk will work such as macadamia, oat, flax, hemp, cashew or pumpkin seed. I've included a recipe below for making your own nut/seed milk vs purchasing.
Some of my favorite toppings are a nice mix of sweet and salty, which pleases the palate along with offering a few different textures:
Berries are a great source of antioxidants. In addition to protecting your cells, these plant compounds may reduce disease risk.
Walnuts are extremely good for your heart and brain and contain ellagic acid, a cancer-fighting antioxidant.
Pumpkin Seeds are a great source of iron, protein, healthy fats and fiber.
Enjoy chia pudding with tasty toppings for breakfast, a healthy snack, or dessert!
Ingredients: (choose organic when possible)
- ½ cup chia seeds
- 2 cups unsweetened nut or seed milk of choice (organic, or make yourself – see below for recipe)
- Berries of your choice: raspberries, blueberries, blackberries or strawberries
- Walnuts
- Pumpkin seeds
Directions:
Whisk together nut or seed milk and chia seeds vigorously for 3 minutes and refrigerate. Wait about 10 minutes for the chia pudding to settle, then whisk again. Place in fridge for at least 2 hours, overnight, or up to 7 days.
After 2 hours you may notice a thicker layer on the top, but simply whisk it all together before serving to smooth it out.
Top with berries, walnuts, and pumpkin seeds. Enjoy!
How to Make Your Own Nut or Seed Milk
Ingredients:
- 1 cup raw nut or seed of choice
- 4.5 cups water
- 1 tablespoon maple syrup (optional)
- pinch of pink salt (optional)
Directions:
- Place the nuts or seeds in a bowl and add enough water to cover. Soak in the fridge overnight. (it's ideal if you can soak your nuts or seeds, but you can also make nut or seed milk without soaking if you are in a pinch)
- Drain the soaked nuts or seeds and transfer them to a blender.
- Add 4.5 cups of water to the blender. Add maple syrup and a pinch of pink salt. Blend on high speed until the almond milk is smooth, about 30- 45 seconds until the nuts are broken down and the liquid is milky.
- Pour the milky mixture into a nut milk bag (or cheese cloth) and squeeze the milk through into a bowl. Keep squeezing until all the milk comes through the bag.
- Save your leftover almond meal and dehydrate to make your own almond flour!
Nut and seed milk taste best after cooled in the refrigerator for about 30 minutes. It will separate over time, so give it a shake or stir before serving. Nut and seed milk will keep well in the fridge, covered, for up to 5 days. I recently discovered the Almond Cow and it sure speeds up the nut/seed milk making process. Even though it takes more time to make your own, it is much healthier for you than most store bought nut/seed milks. Almond Cow often has a sale going on around the holidays so it is a good time to snatch one up at discount and in my mind, it's worth it-especially if you are making it weekly. Your hands will thank you!
This pudding can be fun to experiment with different toppings such as hemp seeds, shredded coconut, cacao nibs, dried goji berries, or golden berries. Enjoy!