Chia pudding is such a versatile, delicious, quick and easy healthy breakfast or snack.
A bit about chia seeds
Chia pudding is made using chia seeds, a tiny little seed that originates from Central and South America. They can be either black or white, with no nutritional difference between the two.
Chia seeds are bursting with nutrition, they provide high amounts of fibre, protein, omega-3 and antioxidants, such as chlorogenic acid, caffeic acid, quercetin and kaempferol. 1/2 cup of chia seeds contains 12g protein, 30g fibre, 280mg magnesium and 540mg calcium. They are also gluten-free, making them a great option for coeliacs and others who avoid gluten.
The fibre and protein in chia seeds help to keep you fuller for longer, help regulate your blood sugar levels and the fibre helps improve your gut health and relieve constipation. The omega-3 in chia seeds is anti-inflammatory and good for your heart. Plus, any fruits, nuts or seeds you add further boost the healthiness of this dish!
Chia seeds can also be added to:
- Overnight oats
- Used as an egg substitute and to thicken sauces
- Added to baked goods, such as breads and pancakes
Chia seeds are readily available, they can be found in supermarkets and health food shops
- ½ cup chia seeds
- 1.5-2 cup of milk of choice (I use coco quench) You can add more or less depending on how thick you like it
- 1 tablespoon of maple syrup honey (optional). (Some people like to sweeten their chia pudding. I find putting the banana in makes it sweet enough for me.)
- 1 ½ teaspoon cinnamon or vanilla
- Fruit, nuts and seeds of choice as a topping. Raspberries are a delicious nutritious choice.
Optional extras – 1 tablespoon ground flaxseed. 2 teaspoons raw cacao powder, 1/2 cup Greek yoghurt, 1 scoop protein powder (I like Amazonia Raw), a handful of oats
Combine all the ingredients in a bowl, minus the toppings, and stir for regularly for the first 5 minutes to make sure the chia seeds don’t clump. Cover and refrigerate overnight. Stir well, serve and top with toppings of choice.