Vanilla Chia Pudding

Chia seeds, what are chia seeds? Well chia seeds are native to South America and have been a staple in Mayan and Aztec diets for centuries. Today, they draw the interest of many people for their health benefits and uses in cooking. It turns out the South American staple is a rich source of nutrients and antioxidants.

Let's go over some of the benefits of Chia Seeds...



Omega-3 Fatty Acids
Chia seeds are rich in polyunsaturated fats, especially omega-3 fatty acids. Chia seeds' lipid profile is composed of 60 percent omega-3s, making them one of the richest plant-based sources of these fatty acids, specifically, of alpha-linolenic acid, or ALA. The omega-3s in chia seeds can help reduce inflammation, enhance cognitive performance and reduce high cholesterol.

Fiber
Fiber is associated with reducing inflammation, lowering cholesterol and regulating bowel function. Chia seeds are an excellent source of fiber, with a whopping 10 grams in only 2 tablespoons. That is one-third of the daily recommended intake of fiber per day.

Antioxidants
Chia seeds are rich in antioxidants that help protect the body from free radicals, aging and cancer. The high antioxidant profile also helps them have a long shelf life. They last almost two years without refrigeration.

Minerals
Two tablespoons of chia seeds contain 18 percent of the DRI for calcium, 35 percent for phosphorus, 24 percent for magnesium and about 50 percent for manganese. These nutrients help you prevent hypertension and maintain a healthy weight, and are important for energy metabolism and a part of DNA synthesis.

Satiety
Satiety is the feeling of being full and satisfied, which helps lower food cravings between meals. The combination of protein, fiber and the gelling action of chia seeds when mixed with liquids all contribute to their satiating effects.

Blood Sugar Regulation
Chia seeds can play an important role in regulating insulin levels. They can reduce insulin resistance and decrease abnormally high levels of insulin in the blood.

Dyslipidemia
A study published in the "British Journal of Nutrition" showed that chia seeds as a dietary fat source can lower triglycerides and cholesterol levels while increasing HDL or "good" cholesterol. The study also found that when substituting chia seeds for other fat sources, such as corn oil, the ALA was able to prevent high triglyceride levels and reduce central obesity.

Can Be Digested Whole
Unlike flaxseeds, which are also high in omega-3 fatty acids, fiber and minerals, chia seeds do not need to be ground in order to obtain their nutrient or egg- replacement benefits. 

Egg Replacer
The outer layer of chia seeds swells when mixed with liquids to form a gel. This can used in place of eggs to lower cholesterol and increase the nutrient content of foods and baked goods. To make the egg replacement, mix 1 tablespoon of chia seeds with 3 tablespoons of water and let sit for 15 minutes.

Gluten-Free
Chia seeds contain no gluten or grains. Therefore, all of the nutritional benefits of chia seeds can be obtained on a gluten-free diet.

So what better way to have chia seeds then in yummy vanilla pudding, chia seeds can also be put into about anything because they have no taste, I have added them to salads, eggs and more.Okay lets move onto the yummy recipe.


Vanilla Chia Pudding has a bright vanilla flavor with a texture resembling a tapioca or rice pudding. Chia seeds are simply mixed into your favorite milk and left overnight to gel, the process couldn't be any simpler. This pudding is healthy enough for a morning breakfast, a snack or after dinner dessert. Serve with fresh berries and add pure maple syrup or honey for taste but personally I don't add any other sweetner because my almond milk is already sweetened. Note: Chia seeds are available in the health food section of the grocery store (or in specialty health food stores). Hope you enjoy it as much as me and my family do!

 

Vanilla Chia Pudding

About 3 servings
1 1/2 cups almond milk or milk of your choice (I use vanilla almond milk)
1/4 cup chia seeds
1 teaspoon vanilla extract
1 tablespoon pure maple syrup or honey (optional)

Just add all ingredients in a container, I use a large mason jar and mix altogether, make sure you mix really well and place in refrigerator for a few hours all the way up to over night, over night is best (I make mine at night and have some in the morning). 


Please feel free to share your thoughts on this recipe!