Chia seeds are such a versatile, wholefood ingredient for improving you diet, which is why it is one of my favourite superfoods to add to my breakfast recipes. The tiny seeds are surprisingly high in dietary fibre as well as protein, both of which can help you maintain and rebalance your body weight, gut health and appetite. Ready? Let's start cooking..
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Chia pudding is one of those easy, no-cook recipes that is perfect for the busy summer months (and your budget). All you need is a mason jar, the seeds, milk, and a little sweetness and you're good to go. You combine chia seeds with milk (dairy or non-dairy), sweetener, and then let it sit for a few minutes to thicken. That's it!
On a budget? Chia seeds are perfect superfood for tight budgets. Typically a 200-300g bag goes for $4 to $5 at Coles or Aldi. And since you only need a tablespoon or two, very cost effective for how much pudding you yield. I usually whip up several jars and my breakfast is sorted for the whole week.
What Goes In Chia Pudding?
What makes a chia pudding? This is by far the simplest "pudding" ever to make. All you need is three ingredients to make a basic pot. The seeds absorb liquid up to 10 times their size quickly forming a clear gel-like substance around each seed. The longer the seeds soak, the more gel-like the pudding becomes. This mixture is densely nutritious, super high in dietary fibre and even protein, makes a delicious dessert-like treat.
Why is chia pudding considered such a healthy food? Blending wholefood ingredients together can be a very healthy way to consume more fruit, vegetables, greens and nutrients. When you blend (versus juice), you retain all the dietary fibre found in plantbased foods. Fibre is a macro nutrient that is required daily for good health and can only be found in the foods you eat. Having smoothies every week can help you consume more essential fibre, vitamin-rich fruits and veggies than if you had to eat them individually. Smoothies are great time saver and as along as you don't go overboard with the ingredients, can support natural weight loss, better gut health and overall well being.
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Key Ingredients Used
Chia seeds are a superfood that I just can't get enough of! Not only are they packed with protein and omega-3 fatty acids, but the tiny seeds are powerhouse of nutrients and very high in fibre. This makes them an excellent addition to balance your diet, keep you feeling fuller for longer, and support better gut health.
Nutrient-rich chia seeds: the tiny poppy-like seeds are incredibly rich in nutrients providing a wholefood source of beneficial minerals, dietary fibre, and omega-3 fatty acids.
Plantbased milk: low calorie, dairy-free milk makes the best tasting chia pudding. I tend to use almond or coconut, but you can use any your favourite milk of choice.
Natural sweetener: while you can use any sweetener, I base my chia seed recipes on stevia, a herb from the mint family. The mint-like leaves are 10x as sweet as table sugar although does not affect the body the same way sugar does. No insulin spikes or sugar crashes. This is perfect for diabetics like myself.
Combining these three simple ingredients makes a surprisingly delicious pudding recipe suitable for low calorie menus, those looking to heal and nourish the gut while rebalancing body weight.
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Healthy Chia Pudding Variations
Not only is chia pudding simple to make, but it's also incredibly versatile. You can use any kind of milk and sweeten it with honey or maple syrup, or add in fruit, nuts, and spices to create your own unique flavor. Chia pudding is also a great way to add more protein, extra fibre, and healthy fats to your diet. Here's some milk variations to try:
Almond milk: rich in magnesium, a great low calorie alternative to dairy
Coconut milk: another great replacement for dairy milk and easily digested, it has a lovely thick consistency and a rich, creamy texture.
Cow's milk: if you are not sensitive, this can make a wonderful creamy pudding but is higher in calories than plantbased options.
Oat milk: an easy-to-digest, low-fat, low-sugar milk that also provide healthy fibre and a creamy flavour.
Soy milk: higher in protein than other plantbased milks, soy is great option if you are sensitive to dairy or vegan.
No matter which version of milk you choose, adding this pudding to your meal plan each day is fabulously delicious way to get more fibre and eat a well-balanced meal.
Food Sensitivities
Can you be allergic to chia seeds? Chia seed allergic reactions do occur, but are not typical. Symptoms of chia seed allergy may include rashes, hives and watery eyes to more severe reactions. Those with low blood pressure may need to be cautious; chia seeds can lower diastolic blood pressure (DBP). The more common reaction to consuming chia seeds is bloating, gastrointestinal discomfort with constipation due the high fibre content. Increasing water and introducing chia seeds into your diet slowly is key.
Chia Seed Pudding & Blackberry Compote
Chia seed recipes are so much fun to make! I love experimenting with different flavors and combinations - the possibilities are endless. But by far this simple recipe topped with my Blackberry Compote is my all-time favourite to make.
Chia Seed Pudding Recipe
RECIPE INGREDIENTS
250ml almond or oat milk, unsweetened
3 tbsp chai seeds, organic
3 drops stevia liquid or 1-2 tsp of your favourite sweetener
Add all the ingredients into a small mason jar (or sealable tub) and stir well to avoid clumping. Store in the fridge overnight or few at least 2-3 hours to set. To serve, eat straight from the jar or top with my Blackberry Compote or chopped fruit.
Next you will need to make the Blackberry Compote for the topping. It is made in minutes and will provide you with a delicious, healthy jam-like dessert topping that you can use for toast, pancakes, parfaits and desserts. Its so good!
Blackberry Compote Recipe
RECIPE INGREDIENTS
2 cups blackberries, washed, organic
1 cup water, filtered (or enough to cover berries)
2 tbsp maple syrup or a few drops of stevia liquid
1 tsp lemon juice, freshly squeezed
In a small pan, simmer the berries, water and maple syrup for 8-10 minutes or until the berries begin break down. Once softened, use a potato masher to further mash the fruit. Add the lemon juice and stir well to combine. Simmer for 2-3 minutes, then let it all cool and thicken by storing the in the fridge for 3 hours. Keeps 5-7 days in a sealed jar or container.
To make the the pudding, top with the compote and a few fresh berries as an edible garnish. If you are not a fan of the gritty texture of blackberries, you can run the compote through the blender to create a smoother topping sauce.
Batch Cook & Meal Prep
Yes, you can batch cook chia pudding and the compote. Double or triple the chia seed pudding recipe and serve into small jars to meal prep breakfast or snacks for the week ahead. I love using little mason jars for this as it keeps them super fresh and they are fun jars to eat out of as well. Kmart is a fabulous place to find little jars for mere pennies so you can line the fridge with a breakfast pudding you can top in countless ways.
Healthy + happiness,
Emma Lisa xx
HEALTH & NUTRITION PRACTITIONER
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