Chia pudding is so easy to make and can have so many variations that you will never get sick of it! This one is a basic recipe which you can then adapt according to what’s in your fridge or freezer. You prepare it the night before, pour it into a glass pot (we use old pots of jam or peanut butter) and finish with the toppings. That’s it! The next morning you just grab it from the fridge and eat it or take it to work with you if you’re one of those that rarely has much time in the morning (like us, as we do like to sleep!).
Nutrition facts: Chia seeds
Two tablespoons of chia seeds contain about 140 calories, 4 grams of protein, 11 grams of fiber, 7 grams of unsaturated fat, 18% RDA for calcium, and trace minerals including zinc and copper. They are the richest plant source of omega-3 fatty acids. Chia seeds are a complete protein, containing all nine essential amino acids that cannot be made by the body.
Chia Seeds and Health
Chia seeds contain several components that, when eaten as part of a balanced plant-rich diet, may prevent the development of various chronic diseases. Of particular interest by researchers is chia seeds’ high content of linoleic and alpha-linolenic (ALA) fatty acids. Sixty percent of the oil in chia seeds is from these omega-3 fatty acids.
In animal and human studies, omega-3 fatty acids have shown a beneficial effect on cardiovascular health (lowering cholesterol, regulating heart rhythms and blood pressure, preventing blood clots, decreasing inflammation). The fiber in chia seeds is mainly soluble fiber and mucilage, the substance responsible for the gluey texture of moistened chia seeds. These fibers may help to lower LDL cholesterol and slow down digestion, which can prevent blood sugar spikes after eating a meal and promote a feeling of fullness.
Chia seeds do not act alone to benefit human health but may contribute to disease prevention when incorporated as part of a varied plant-rich diet and other healthy lifestyle behaviors.
Source: Harvard Nutrition on Chia seeds
Overnight Chia Pudding
125ml Plant based milk (we love it with coconut milk)
2 Tablespoons of chia seeds
2 Tablespoons of plant based yogurt (again, we love the coconut ones)
1 Tablespoon of maple syrup (optional)
1 Handful of berries
1 Tablespoon of peanut butter (or any other nut butter)
Mix all the ingredients except the toppings in a bowl and stir well. Leave it to one side for 15 minutes to thicken up. Stir it at least once halfway through the time to make sure it sets evenly.
Pour it into a small pot and store it in the fridge overnight. On the next morning just add the toppings and you are good to go.
If you don’t fancy plant based milk or yogurt you can also prepare it with normal milk and natural greek yogurt.
You can leave the maple syrup out if you’re not that much of a sweet tooth.
Toppings can vary from fresh fruits, dried fruits, jam, nut butter, granola (ours is perfect for this).
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