Chia Seed Pudding 5 Ways
In this month’s webinar on Super Seeds, we explored chia seeds, a nutrition powerhouse. Native to Mexico and Guatemala, chia seeds contain omega-3 fatty acids, protein, fiber, vitamins, minerals and antioxidants. They also contain bioactive compounds, chemicals found in plant foods that may promote health. Chia seeds are currently being studied for their potential to reduce the risk of heart disease and protect against liver-related conditions as well as chronic diseases associated with obesity (1, 2).
Chia seeds are available as white and black seeds, which are nutritionally the same. The most prominent functional property of chia seeds is their ability to absorb liquid - up to ten times their weight! When they absorb liquid, chia seeds become gelatinous, making them a great addition to smoothies and puddings. Here are 5 ways to make chia pudding your new favorite breakfast. Use this basic recipe as a guide and put your own spin on it.
Chia Seed Pudding
In a Mason jar, add ½ cup skim milk or unsweetened almond milk, ½ cup plain nonfat Greek yogurt, ½ Tb maple syrup, ½ tsp vanilla extract and 2 Tb chia seeds. Close the jar and shake until well combined. After 30 minutes, shake again to ensure that the chia seeds are not sticking to the bottom of the jar. Leave the jar in your refrigerator overnight. Top with seeds, fruit and/or nuts the next morning before serving.
Two-Seed Chia Pudding: Add ¼ cup raspberries and 2 Tb pepitas before serving.
Tropical: Add the zest of ½ lime and 1 tsp peeled and grated fresh ginger to the jar while preparing. Add ½ cup pineapple before serving.
Chocolate Peanut Butter: Add 1 Tb cocoa powder to the jar while preparing. Add 1 Tb peanut butter before serving.
Banana Nut: Add ½ sliced banana and 2 Tb walnuts before serving.
Blueberry Cinnamon Crunch: Add ¼ tsp cinnamon and 1 Tb hemp seeds to the jar while preparing. Add 1/2 cup blueberries before serving.
References
(1) de Souza Ferreira C et al. Effect of chia seed (Salvia hispanica L.) consumption on cardiovascular risk factors in humans: a systematic review. Nutr Hosp 2015;32(5):1909-1918.
(2) Oliveira-Alves SC et al. Characterization of phenolic compounds in chia (Salvia hispanica L.) seeds, fiber flour and oil. Food Chemistry 2017;232:295-305.
