Chia Pudding is a super food dish you can eat all day long. It’s one of my favorite delicious, decadent easy to make recipes. It also happens to be really good for you. It’s an almost perfect food that can be enjoyed in different flavors and on different occasions. I eat a lot of chia pudding.
Chia pudding will fill you up at breakfast to keep you going all morning. It is also a great snack food. The protein, fat and fiber will satisfy any cravings you have. It will give you an energy boost especially in the middle of the afternoon. Chia pudding also makes a delicious, satisfying yet healthy dessert, especially if you make chocolate chia pudding. (one of my favorites).
Since chia seeds absorb a large amount of liquid – between 9-12 times their volume, it is absolutely essential to soak chia seeds before eating. You don’t want the chia to absorb fluids from your body, causing dehydration or cramps. Chia pudding is the perfect soaking environment to get the maximum health benefits from chia.
What is Chia?
Chia means “strength” in Mayan and Aztec cultures. The folklore says they used the tiny black seeds as an energy booster. It makes sense since chia seeds enhance your body with super-nutrients.
They are a concentrated food containing healthy omega-3 fatty acids, carbohydrates, protein, fiber, antioxidants, and calcium.
Basic Chia Pudding
The basic recipe for chia pudding is chia seeds soaked in nut milk (almond, coconut, hemp etc) with a little sweetener. Stir the chia and nut milk together, wait a few minutes, stir again and stir again every 5 minutes for 15 minutes. Put it in the refrigerator for 2 hours and you have a rich creamy pudding. I usually let it sit overnight to have for breakfast the next morning. As the chia seeds absorb the liquid it thickens. For plain vanilla chia pudding add a little vanilla extract.
The ratio of chia to liquid to get a nice thick pudding is
3 tablespoons chia : 1 cup liquid
This ratio makes a thick chia pudding sometimes I use 1 ½ cups liquid. If you like it thinner add more nut milk. Click here for Vanilla Chia Pudding recipe.
Once you have the basics you can create any sort of chia pudding you like. Blend all your ingredients except the chia. Add the chia to the liquid and follow directions above. DON’T BLEND THE CHIA SEEDS it gives it a slightly bitter taste.
Why Chia Is Good For Your Body
There are so many health benefits to chia it deserves a place your your diet.
It contains all eight essential amino acids and a host of trace minerals and micronutrients.
High Nutritional Profile
2 tablespoons (24 g) of chia seeds contains:
- Calories: 117
- Protein: 4 grams.
- Fat: 7.4 grams.
- Fiber: 8.3 grams.
To put it in context each 2 tablespoon serving of chia gives you:
- Five times the omega-3 content of a 1/4-cup serving of walnuts
- Twice the iron of a cup of spinach
- As much calcium as a half-cup of milk
- As much potassium as a third of a banana
- More than twice the fiber of a cup of oatmeal
- 15 times more magnesium than 1 cup of broccoli
High In Antioxidants
Chia seeds are rich in antioxidants. Getting antioxidants from food is better for your health than supplements (1) . The antioxidants also prevent the seeds from going rancid. They help to protect the delicate fats in the seeds.
A Whole Grain Food
Chia seeds are a “whole grain” food, usually grown organically, are non-GMO and naturally gluten free.
Excellent Source of Protein
They are a good source of vegan protein. They also contain a good balance of essential amino acids, so our body is able to make use of the protein in them (3, 2).
Keeps You Hydrated
Because chia seeds absorb twelve times their weight in water, they help regulate body fluid levels and retain electrolytes. Long distance runners use chia to protect against dehydration and promote endurance and recovery.
Helps Keep Blood Sugar Stable
Since chia seeds are high in fiber, they help reduce blood sugar spikes. Chia slows down the speed at which glucose enters the bloodstream helping to maintain balanced blood sugar levels.
Promotes Good Digestion and Regularity
The incredible fiber content of chia seeds helps digestion and cleanses the bowel, It is one of the best foods for a healthy bowl movement. The fiber feeds the friendly bacteria in the intestine, which is important because keeping your gut bugs well fed is absolutely crucial for health.
Note: If you are not accustomed to eating much fiber start out with a small portion. (1/2 cup chia pudding). Eating too much fiber before your body is able to process it may cause constipation. Always soak chia either in water or nut milk as we do in chia pudding.
My 6 Favorite Chia Puddings
Cleansing Chia Pudding
Give your liver a little love this spring with a Cleansing Chia Pudding. The added beets decongest the liver and move the bile. Don’t worry if you don’t like beets, you can’t even taste them!
Matcha Chia Pudding
This is a healthy pudding full of fiber and antioxidants great for breakfast or dessert.
Raspberry Lemon Chia Pudding
Pumpkin Chia Pudding
This is one of my favorite chia puddings. It tastes like pumpkin pie. It is high in nutrients, protein and fiber and is ‘easy as pie‘ to make. Actually it’s easier than pie to make.
Peach Chia Pudding
Chia pudding topped with a peach puree, yum!
