Chia seeds are one of the healthiest of the new superfoods widely available in food markets today. They are loaded with nutrients that can have important benefits for your body and brain.
Coconut Cream Chia Pudding is a delicious, easy to make treat packed with lots of nutrition! Vegan-friendly and gluten free, you can make one or more portions the night before to have throughout the week. Start with the basic recipe, adding in your favourite fruits and toppings.
Chia seeds were an important food for the Aztecs and Mayan who prized them for their ability to provide sustained energy.
In fact, “chia” is the ancient Mayan word for “strength.”
Despite their ancient history as a dietary staple, only recently did chia seeds become recognized as a modern-day superfood.
These tiny seeds pack a powerful nutritional punch.
A 1 ounce (28 grams) serving of chia seeds contains (1, 2):
- Fiber: 11 grams
- Protein: 4 grams
- Fat: 9 grams (5 of which are Omega-3s)
- Calcium: 18% of the RDA
- Manganese: 30% of the RDA
- Magnesium: 30% of the RDA
- Phosphorus: 27% of the RDA
- They also contain a decent amount of Zinc, Vitamin B3 (Niacin), Potassium, Vitamin B1 (Thiamine) and Vitamin B2.
The fiber and Omega 3’s in Chia seeds rate higher ounce for ounce than flaxseed. Higher fiber with lots of Omega’s reduce your risk for diabetes type 2 and heart disease. One of the best features are the antioxidants which help the Omega oils from going rancid. So grab your empty mason jars (8oz) and get your breakfast of champions started!
COCONUT CREAM CHIA PUDDING
WITH MIXED BERRIES AND PECANS
Ingredients (per serving)
- 2 tbsp chia seeds
- 3/4 cup coconut milk
- 1 tbsp maple syrup (adjust sweetness to taste)
Mix chia seeds, coconut milk, and maple syrup together in a small bowl or glass mason jar. Let it set in the refrigerator. Stir mixture after half an hour and set back in the fridge. Repeat one more time. Leave overnight.
In the morning, remove it from the fridge, and make sure your pudding looks thick and the chia seeds have gelled.
Layer the coconut cream on top of the pudding (available at specialty food stores or the grocery store in ethnic aisle) then add fresh strawberries/blueberries and top with chopped pecans. Then grab a spoon and enjoy!
You can make 5 to 7 – 8oz. glass mason jars with the basic recipe and change up your breakfast to go every morning by using different fruits, nuts and seeds for a variety of tastes and texture.
P.S. It also makes a great dessert or afternoon snack!