Chia Seed Pudding
serving size: 1
calories: 200
According to BBC, the nutritional benefits of chia seeds include:
1. Rich source of bone-healthy calcium
2. Help to lower blood pressure
3. Useful for balancing blood sugar levels
4. Healthy choice for those with diabetes
5. Packed with fiber
The ratio for chia seeds to coconut milk is 1Tbsp to ¼ cup milk, but for one person 2 tablespoons of seeds and 1 cup of milk is recommended. If you want it thicker, add more chia seeds, and if you want it thinner, add more milk. The chia seeds congeal overnight though, so I would suggest waiting until your second try to make any adjustments
25g of chia seeds include:
122 kcal/508KJ, 4.1g protein, 2g carbohydrates, 8.6g fiber, 7g fat, 58mg calcium, 84mg magnesium, 93mg iron, 15mg zinc, 68mg manganese
Ingredients:
2 Tbsp Chia seeds
1 cup Coconut milk
2 tbsp Honey or maple syrup
2 tbsp, Passion fruit juice or one passion fruit
Mango
Blueberries
Seasonal fruit
Steps:
If using passionfruit as a mix in and not a juice, mix 2 tablespoons of chia seeds with 1 cup of coconut milk and 2 tablespoons of your sweetener of choice. If using passionfruit juice, remove 2 tbsp of the milk, you can guesstimate for this as it won’t affect the outcome too much.
Let it sit for 3-5 minutes and then mix again to ensure no clumping
Cut your mango and seasonal fruit that will be added right before eating. This step can always wait, but I find it easier to do it beforehand. If you want a special treat, I suggest freezing it and adding it to your pudding frozen.
Let it sit in the fridge for at least 2 hours— overnight is recommended
Serve with fruit and enjoy!
Tips:
Adding protein powder, nut butter, or different milks can increase protein.
Adding flavors such as matcha can give a different and very yummy taste.
Can be stored up to one week
Images:
Written by: Claire