CHIA PUDDING >> simple to make & packed with fibre

Jul 26, 2020

Are you a chia newbie? If so, chia pudding is an awesome first-timer recipe.

Chia seeds have the unique ability to absorb the liquid they are soaked in and turn into a gel-like texture. Chia seeds are flavourless meaning the pudding is a canvas for whatever liquid, flavour, or mix-ins you prefer!

Aside from their gel-like properties, chia seeds are little nutrition powerhouses packing calcium, fibre, iron, and plant based omega 3s and protein! If you find yourself hungry often, consider adding chia to your meals or snacks. The combination of protein, healthy fats, and fibre is a winning combination to reduce hunger. 


CHIA PUDDING

If you add 2 scoops of protein powder the  Nutrition Facts adjust to:

CALORIES: 271  l   CARBS: 14g    l  FAT: 17g  l   PROTEIN: 18g   l   FIBRE: 8g


INGREDIENTS

  • 1 can (400mL) light coconut milk
  • 1 cup (250mL) unsweetened milk (eg. almond milk)
  • 1/2 cup (90g) chia seeds
  • Optional: 2 scoops (60g) protein powder

DIRECTIONS

  1. Place all ingredients in blender and blend on high for 1-2 minutes or until completely smooth. If you don't add protein powder you can skip the blender and simply whisk in a large mixing bowl.
  2. Place the pudding into a large container or separate into 4 containers. Let the mixture sit overnight or for at least 4 hours. 
  3. Top with your favorite add-ins using the ideas below! The version in the photo includes fresh blueberries & unsweetened coconut flakes.

SUBTITUTIONS

  • Liquid: you can use any liquid of your choosing. Try cow's milk, oat milk, cashew milk, almond milk, or full fat canned coconut milk.
  • Sweetener: If you want the pudding to have a bit of sweetness you can add sweet spices like cinnamon and cardamom, cacao powder, vanilla extract, or your sweetener of choice (eg. honey or maple syrup!). If you use flavoured protein powder you likely won't need a sweetener. Additionally, I find that canned coconut milk offers has a sweet undertone that makes the recipe dessert-like without any added sugar.
  • Toppings: the toppings are what make this recipe so much fun. Use nuts and seeds, coconut flakes, cacao nibs, gogji berries, dried fruits, or fresh or frozen berries to add flavour, color, and crunch!

DIETITIAN TIPS

Chia pudding makes for a great meal or snack as it is packed with a combination of blood sugar balancing ingredients. Consider blood sugars like a roller coaster. Meals that are lower in protein, healthy fats, and fibre but high in carbohydrates (especially low fibre, processed carbs) send blood sugar on a thrilling roller coaster of highs and lows. Sounds fun? Well, not really!

While you may experience temporary energy on the highs, the lows leave you feeling tired, lethargic, and hungry. Erratic blood sugars contribute to inflammation, low energy, impaired recovery from exercise, fatigue, and even low mood. 

When you add fibre, protein, and fats to your meals you jump off the roller coaster and avoid the crashes that cause low energy, mood, and productivity. Chia pudding is packed with this winning combinations!

  • Healthy fats are key to building blood sugar balancing meals as healthy fats digest slowly to stabilize the sugars released from carb foods. They also play many other important roles in our body from the digestion of fat soluble vitamins to being a precursor for hormones. Chia seeds are unique as they contain a specific time of omega 3 fat called ALA. ALA is partially converted into EPA int he body and EPA is researched to benefit the brain and heart while reducing inflammation. Beyond the fats found in the chia, I like adding crunchy topping to the pudding that contain healthy fats such as:

    • Cacao Nibs
    • Dried coconut chips
    • Unsweetened shredded coconut
    • Pumpkin seeds
    • Walnuts
    • Slivered almonds 

    Tip: Home Sense or Winners is a great place to purchase discounted toppings for chia pudding. You can find lower prices on not only chia seeds but toppings like cacao nibs, nuts and seeds, and unsweetened coconut chips! 

  • Fibre: Fibre is a type of carbohydrate that is not fully digested in the gut and therefore buffers the breakdown of carbohydrate into blood sugar. This delayed  digestion rate keeps blood sugar stable between meals.
  • Protein: While chia seeds provide some plant-based protein, the recipe is lower in protein unless you add  1-2 scoops of protein powder to the base recipe. I have used whey protein, plant based protein, and collagen protein. You can further increase the protein by replacing 1 cup of the liquid with 1 cup of plain Greek yogurt. Greek yogurt is much higher in protein than milk and will create a thick, creamy texture.

I like to take the chia pudding one step further and top it with high-volume berries including frozen or fresh strawberries, blueberries, raspberries, or blackberries. The berries boost the antioxidant content of the pudding and make the meal or snack even more filling!


SERVING SUGGESTIONS

Chia pudding can be enjoyed for breakfast, snacks, or desserts. I love serving up a large batch of chia pudding as a dessert option and creating a topping bar so guests can assemble to their preference!


I WANNA KNOW!

Did you try this recipe? Comment below! Snap a photo and tag me on Instagram so I can see your creation! 

  

If you're looking for more ways to use chia seeds, try our recipes for chia jam or overnight oats! 

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