Breakfast + Dessert Series: Plain & Chocolate-y Chia Seed Pudding
As you’ve heard before, breakfast is one of the most important meals of the day. Breakfast kick-starts your metabolism, helping you burn calories throughout the day. It also gives you the energy you need to get things done and helps you focus at work or at school. Those are just a few reasons why it’s the most important meal of the day. Many studies have linked eating breakfast to good health, including better memory and concentration, lower levels of “bad” LDL cholesterol, and lower chances of getting diabetes, heart disease, and being overweight.
Back to Chia seed pudding which can be both a dessert and a great breakfast specially before a workout.
Ingredients (one serving):
~ 3 tbsp (tablespoons) of chia seed
~ Half a cup unsweetened vanilla almond milk or the nut milk of your choice (hazelnut, cashew) or the milk of your choice
~ A pinch of salt
~ 1/2 a tsp (teaspoon) of cinnamon
~ 1 tbsp of unsweetened cacao or Philosophie cacao magic
~ 1/4 cup yogurt
~ Fresh fruits such as: strawberries (6), berries (1 cup), peaches (1-2) or pineapple (7 cubes)
~ 1 tsp of nut butter or honey if you like it sweeter or a nuttier flavor
Prep Time: 5 minutes
~ Pick up a glass jar preferably one that has a lid or a bowl and add the almond milk
~ Add the chia seed and the pinch of salt and stir until the mix is smooth
~ Add the cacao for the magical taste I love the chocolate-y flavor
~ Leave the chia seed + almond milk + cacao (optional) + cinnamon (optional) mix in the fridge for about 4 hours or overnight
~ If you would like to adorn your chia seed pudding you can do layers: first layer would be adding the yogurt in a glass/jar/bowl, second layer which has such a vibrant color is the fruit puree, add your favorite fruit to the blender and blend them for a minute. I chose 6 fresh strawberries that I bought from the farmer’s market and 7 cubes of pineapple and blend that separately. I put them in the freezer for 10 minutes so the layers would stay nice and separate.
~ Add the fruit layer and finally add your chia seed pudding that you prepped the night before or a couple of hours ago. If you like fruits in your pudding, add a little bit of the chia seed and cut the peaches or strawberries and add them to the mix then top it off with the rest of the mix
~ You can drizzle some honey or nut butter and add coconut chips
Benefits of chia seed:
~ It's high in vitamins and minerals (calcium, potassium, magnesium)
~ It contains 20% Omega-3 Ala
~ It's high in antioxidants + contains 20% protein
~ Skin and aging: Antioxidants speed up the skin’s repair systems, and prevent further damage. Taking chia seeds can prevent premature skin aging due to inflammation free radical damage.
~ Digestive health: chia is super-high in fiber, providing nearly 11 grams per ounce. One serving can provide the recommended fiber intake for the day, according to the American Dietetic Association.
~ Heart health: chia seeds’ ability to reverse inflammation, regulate cholesterol and lower blood pressure make it extremely beneficial to consume for heart health.
~ Help treat diabetes: Because chia seeds are rich in alpha-linolenic acid and fiber, researchers from the University of Litoral in Argentina set out to determine how chia seeds can help prevent metabolic disorders like dyslipidemia (excessive fat in the blood) and insulin resistance – which are two factors in the development of diabetes
~ Boost your energy & metabolism: a recent study published in the Journal of Strength and Conditioning concluded that consuming chia seeds enhanced exercise performance for workouts that lasted 90 minutes the same way a sugar-laden sports drink would, but without all the sugar.
~ Stronger bones: just one ounce of chia seeds has 18% of the recommended daily amount of calcium.
~ Build muscle & lose weight: chia seeds also rank among the top plant based sources of protein. This is another reason this super seed is great to consume for those trying to put on lean muscle, burn fat, and balance blood sugar levels.
~ Fight breast and cervical cancer
~ Dental health: with chia seeds being packed with calcium, phosphorus, Vitamin A and zinc, it’s no wonder that they are a top food to help your teeth!
Side effects: There are very few side effects associated with chia seeds.
~ Stomach discomfort: Occasionally some people may experience stomach discomfort when consuming chia seeds especially in large amounts due to the high fiber content. As with any food, eat in moderation and always drink plenty of water unless soaking your seeds.
~ There has been some conflicting research about the effect of chia seeds on prostate cancer.
You can read the full article, here
Bon Appétit loves!
Let me know if you have any questions or have any similar recipes. Would love to hear from you.