I know I am late to the party, but since I have discovered this amazing thing called chia seed pudding, I could not have enough of it; not only because of its supreme nutritional benefit but also for its amazing taste!
What is chia seed
Chia seeds have gained immense popularity in last few years because of its exceptional health benefit and ease of consumption. Chia seeds are the edible seeds of a flowering plant from the mint family.
These seeds are native to Mexico and Guatemala [source]. Today chia seeds are grown commercially in many countries and are widely recognized as a nutrient-dense addition to healthy diets.
I first started including chia seeds in my diet about a year ago. For the first few months, I only added chia seeds to my oats with milk for breakfast. I gradually started to discover the benefits of this superfood and now have more ways to consume it.
I drink a glass of chia water with the juice of one lemon and a teaspoon of honey every morning on empty stomach. Chia water has great contribution in losing weight and when combined with lemon it becomes more effective.
And after making this chia seed pudding multiple times, this has become my favorite way of consuming chia seeds, though I’m still continuing my morning chia water drink. This pudding has majorly solved my evening snack craving.
What are the health benefits of chia seeds
As I learned more about chia seeds, I was amazed to know the never-ending list of health benefits these tiny seeds have. Let me list down a few for you all. You can read more in detail here.
Weight management: Chia seeds are full of fiber which gives you a feeling of fullness when consumed. This helps in curbing binge eating and eventually leads to weight loss.
Antioxidants: Chia seeds are a powerhouse of antioxidants that help to fight free radicals in our body thus helping in preventing many health issues including heart disease or certain types of cancer. Free radicals expedite our aging process; so by fighting them, chia seeds actually help in anti-aging.
Improved blood sugar: Chia seeds are high in fiber, which helps reduce insulin resistance and improve blood sugar levels, reducing our risk of type 2 diabetes.
Reduced inflammation: Caffeic acid, an antioxidant found in chia seeds, can help to fight inflammation in the body. Eating chia seeds regularly may also help to reduce inflammatory markers.
what Is chia seed pudding
The most common recipe of chia seed is chia seed pudding thanks to its ease of making. There is actually no cooking involved in making this pudding.
All you need to do to make chia seed pudding is to soak chia seeds in milk of your choice and let it chill for at least 4 hours. Chia seeds will absorb the liquid and expand in size and convert the milk into a smooth and creamy pudding consistency.
If you do not consume sweeteners, you can naturally sweeten your pudding with fresh fruits like bananas or dates. I prefer to use liquid jaggery which is easily found in our local market and dissolves easily with the milk.
Other options of sweeteners are maple syrup, honey or stevia. You can use sugar if you are not particularly aiming for weight loss.
what you need to make chia seed pudding
The best part of making chia seed pudding is that it needs just 3 basic ingredients plus the toppings of your choice and the possibilities are endless.
Chia seeds: Chia seeds come in two colors – white and black. I prefer to use black chia seeds. Try using good-quality chia seeds, otherwise your pudding may not thicken. You may use white chia if that is more common in your locality.
Milk: Chia seed pudding can be made using dairy milk or any plant-based milk like coconut milk, almond milk or any other milk of your choice. I used skimmed dairy milk.
Sweetener: To sweeten your chia seed pudding, you have many choices. You can use sugar if you are not aiming for weight loss. Other options are maple syrup, honey or liquid jaggery. Since liquid jaggery is very popular in our local market, I opted for it.
Toppings: For topping your chia seed pudding, you will need a fruit of your choice, a handful of chopped nuts and some chocolate chips for garnish. For my banana chia seed pudding, I used one ripe banana and a few chopped walnuts. To make it fancy I sprinkled a few chocolate chips, but these are optional.
How to make chia seed pudding
There is no cooking involved in making chia seed pudding. Even if you don’t have any idea of cooking, you can still make it without any difficulty.
This is also an easy as well as a popular option for holiday desserts where you can make a big batch and then serve it on the table with multiple options of toppings for your family and friends to choose their own.
Step 1: Take a large mixing bowl and add milk to it. you can use room-temperature milk or even cold milk. I generally avoid using warm milk while making my chia seed pudding.
Step 2: Whisk in the sweetener of your choice. Make sure the sweetener is evenly mixed. You can do a taste test at this point to adjust the sweetness of your pudding.
Step 3: Now drizzle the chia seeds into the bowl. Chia seeds may start clumping together. Start whisking the milk using a fork to break the lumps making it as even as possible.
Step 4: Now it’s time to cover the bowl tightly and chill the pudding for at least 4 hours or preferably overnight. Chia seeds will absorb the liquid and expand giving the pudding a mousse-like consistency.
Step 5: After a minimum of 4 hours your chia seed pudding is ready to serve. Divide the pudding into 2 serving bowls and serve with your choice of toppings.
How to serve chia seed pudding
I made banana chia seed pudding; so, my toppings were very simple – few slices of banana, a tablespoon of chopped walnut and a few chocolate chips to make it fancier.
Other popular choices for toppings are a mix of berries like strawberry, blueberry, raspberry etcetera. Since strawberries are not in season now and other berries are not local to where I live, I opted for the most common year-round fruit that is banana.
You can also use dried berries if fresh berries are not in season or if they are not locally produced. I have tried chia seed pudding with dried cranberries and it tasted amazing.
Adding a nut gives a crunchy texture to the pudding that compliments the soft and smooth consistency of the pudding and also increases its nutritional benefit; so don’t skip it. You can use chopped almonds or toasted cashews instead of walnuts.
Other desserts to make this holiday season:
- Chia seeds – 4 tbsp
- Low fat milk – 1 cup (250 ml)
- Sweetener – 3 tbsp honey or 4 tbsp liquid jaggery
- Ripe banana – 1
- Walnut – 8
- Chocolate chips (optional) to garnish
- Thinly slice the banana and roughly chop the walnuts or break each into 4 pieces.
- Take a medium bowl and add milk to it. Stir in the sweetener of your choice.
- Add the chia seeds to the bowl and whisk well using a fork so that no lumps are left.
- Cover the bowl with a tight-fitting lid and refrigerate for at least 4 hours or preferably overnight.
- When you are ready to serve, divide the chia seed pudding into 2 serving bowls.
- Top the chia seed pudding with banana slices and chopped walnut.
- If you want to make it fancy, garnish with few chocolate chips. Your chia pudding is ready to serve and enjoy!
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