Chia Seed Pudding

This is a great basic recipe to have in your toolkit!  You can prepare the chia seed pudding and keep it in the fridge for up to 5 days to enjoy for breakfast, snack, or even dessert.  Chia seeds are a wonderful source of fiber, protein, antioxidants, and healthy fat.  The pudding consistency makes this an easy sell with kids too.  The best part is the versatility of this recipe.  Once you learn how to make the base pudding, you can rotate your toppings to get new flavors and mix up those phytonutrients!   

Chia Seed Pudding

Chia Seed Pudding

Creamy and rich, nutrient dense, and with so many topping combinations.  This versatile recipe is not only easy to make, but also quick to pack up when you are headed out the door for a busy day.  It will be a staple in your kitchen for many breakfasts and snacks to come.     
Prep Time 5 mins
Chilling Time 8 hrs
Total Time 8 hrs 5 mins
Course Breakfast, Dessert, Snack
Cuisine International
Servings 4 people

Ingredients
  

  • 2 cups coconut milk (I like canned coconut milk for extra creaminess, or you could use almond milk)
  • 1/4 cup chia seeds
  • 1 tbsp maple syrup
  • 1/4 tsp cinnamon
  • 1 tsp vanilla extract

Instructions
 

  • In a lidded 3-4 cup glass container, combine the chia seeds, milk, maple syrup, cinnamon, vanilla extract.  Cover and shake to combine.  Mix with a spoon to loosen any clumps.
  • Place in the fridge to allow pudding to set.
  • Serve with desired toppings such as fruit, nuts, coconut flakes, or honey.

Notes

Ideas for toppings
  1. Strawberries, blackberries, blueberries, raspberries  
  2. Sliced banana 
  3. Papaya, pineapple, mango, lilikoi, kiwi 
  4. Chopped nuts or granola 
  5. Coconut flakes
  6. Cacao nibs or shredded chocolate 
  7. Granola (regular or grain-free variety)
Additional Notes
  • Health benefits of chia seeds Chia seeds are small but pack a mighty nutritional punch.  They are a good source of fiber, protein, omega-3 fats, antioxidants (such as quercetin, chlorogenic acid, caffeic acid, kaempferol), and minerals (including calcium, phosphorus, and magnesium).  
  • Kitchen Tip: I like to get a big bag of chia seeds from Costco to save money.  Since the fats in chia seeds are more unstable, they can go rancid if stored for too long in warmer temperatures, like here in Hawaii.  I usually store them in the fridge or freezer for long-lasting freshness.    
  • Optional Add-ins: The creamy and rich texture of the chia seed pudding pairs perfectly with a variety of toppings.  My favorite combination is fruit such as berries (blueberries, blackberries, raspberries) and something crunchy like sliced almonds and grain-free granola.  Take advantage of local fruits like mango, apple-banana, papaya, and lilikoi with coconut flakes for completely different flavors.  For those of you with a little extra sweet tooth, you can finish with a little drizzle of honey.  
  • Functional medicine tip:  Expand your nutrient “rainbow” with this recipe to focus on adding blue/purple foods in your toppings (blackberries, blueberries) and even some green with a few mint leaves.  
  • Trying to reduce your sugar?  You can easily make this recipe without the maple syrup, and it still tastes great.  Steer towards berries and unsweetened nuts for toppings.  
  • Wanting to increase the protein?  Add in a scoop of unflavored collagen protein when you are making the chia seed pudding.  Or you could add a chocolate-flavored collagen powder to increase the protein and give it a chocolate twist.  
Keyword Dairy Free, Gluten Free, Vegan

From my kitchen to yours. With nourishment and love, 

Dr. Gesik

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