Chia seeds are one of my favourite go to foods, which is handy since they are considered to be one of the healthiest foods on the planet! A chia seed pudding can be prepared on a weekend for a grab and go breakfast during the working week and keeps you full till your next meal. This recipe version is gluten free, refined sugar free and has no preservatives. And if you made the granola from my last newsletter, feel free to sprinkle this on top of the chia pudding for added goodness and yumminess.
Why is it good?
Chia seeds are grown in many parts of both North and South America and when prepared properly are a versatile ingredient that can be be used in many different recipes. Bursting with nutrients, they bring many benefits to your brain and body including balancing blood sugar, increasing energy levels, promoting digestive health, supporting healthy skin and improving heart health. A great source of omega 3, protein and fibre, they also provide high amounts of calcium, potassium and magnesium. In relation to their Omega-3 fatty acids content, chia seeds are a great alternative for pregnant women and their baby’s brain development in utero, given reported mercury contamination in some fish varieties today.
1/2 cup chia seeds
500 ml chosen nut/seed milk (like almond, hazelnut or hemp)
1/2 teaspoon vanilla extract or powder (this makes it so yummy!)
1-2 tablespoons maple syrup
Berry and citrus coulis
2 cup mixed berries (fresh or frozen)
1 tablespoon maple syrup
zest from 1 lemon or lime
How do I cook this?
In a bowl, mix through chia seeds with nut/seed milk, vanilla and maple syrup until all combined.
Now depending on how you want to store the pudding, spoon small portions into small glass jars (one serve jars) or place whole mixture into one large storage container. Let soak overnight in the fridge. If you can, give the chia pudding a stir or shake the jars a few times whilst it is setting to evenly disperse the chia seeds.
For the berry coulis, place the berries and maple syrup into a small saucepan. Cook on low until berries start to break down and soften.
Turn off heat and mash the berries up. Add in the citrus zest. Spoon coulis into another jar and place overnight in fridge.
Prior to serving, give chia puddings a stir. Spoon coulis over top of each serve. Garnish puddings with toasted coconut flakes, seeds and nuts on top if desired.
To toast coconut, seeds or nuts, place into a dry fry pan and lightly toast on a low heat - be careful not to burn them!
Nuts - try raw, blanched or flaked almonds almonds, hazelnuts, walnuts, cashews and pecans.
Seeds - try sesame (black or white), pumpkin or sunflower seeds.
You can also try stirring some goji berries through the chia seed mixture for added goodness and something a little different. Goji berries benefits are said to include anti-aging effects to immune function support.
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