October 18, 2017
  •  By: Kaleigh McMordie

Chia Pudding 3 Ways

Chia seeds have become a popular go-to health food in the wellness world. Chia seeds can be seen everywhere on Instagram, sprinkled on smoothie bowls, toast, and yogurt. Chia seeds can also be made into a gel referred to as chia pudding, which can be flavored with fruit, nut butter, and spices for delicious, healthy meals and snacks.

Why is chia taking over as the new “it” health food? Well, for one thing, chia seeds pack a powerful nutritional punch. A one-ounce serving (about 2 tbsp) has 10 grams of filling fiber and almost 5 grams of protein. They are also an excellent source of heart-healthy omega-3 fatty acids, and contain essential minerals iron, magnesium, calcium and zinc. They can also fit into any diet from vegan to Paleo.

If you’ve ever tried eating plain chia seeds, you know why they aren’t eaten plain. They are pretty much tasteless. That’s what makes them such a great base for chia pudding! They can adapt to almost any taste, so you can flavor them however you’d like. They also absorb liquid over a few hours, making them perfect for a make-ahead breakfast or snack option that is both delicious and easy to eat on the go!

To make things easy, you can mix up one big batch of chia pudding, then mix the flavors up daily with these three delicious chia pudding recipes.

Yield: 3 servings
Time to make: 6 hours
Active time: 5 minutes

To make the chia pudding:
½ cup chia seeds
2 ½ cups milk of choice

1. In a large container with a lid, mix together chia seeds and milk.
2. Refrigerate overnight or at least 6 hours. In the morning, mix in any of the toppings below.

Cinnamon Maple Banana Chia Pudding
¾ cup prepared chia pudding
1 tsp cinnamon
2 tsp pure maple syrup
1 small banana, sliced

1. Stir together chia pudding, cinnamon, and maple syrup.
2. In a glass, layer banana slices and chia pudding, alternating. Top with banana slices and a drizzle
of maple syrup.

Peanut Butter and Jelly Chia Pudding
½ cup frozen berries of choice (I used raspberries)
1 tbsp natural peanut butter
¾ cup prepared chia pudding
Topping (optional): Fresh berries, chopped peanuts

1. Thaw frozen berries in a small bowl. You can place them in the refrigerator overnight to thaw while
the chia soaks or heat them in the microwave for 30 seconds to 1 minute.
2. In a glass, layer peanut butter, thawed berries (including liquid), and chia pudding, alternating.
3. Top with fresh berries and chopped peanuts (optional).

Honey Almond Fig
¾ cup prepared chia pudding
2 tsp honey (or maple syrup for vegan)
¼ tsp almond extract
2 fresh figs, any variety, sliced
1 tbsp chopped almonds
Honey for drizzling (optional)

1. Stir honey and almond extract into chia pudding.
2. In a glass, layer figs and chia pudding, alternating.
3. Top with almonds and a drizzle of honey.

Kaleigh McMordie is a Registered Dietitian Nutritionist and Master of Nutrition based in Lubbock, Texas. She is passionate about nutrition and healthy living, so much so that she loves to create delicious, nourishing recipes for people trying to live a healthy, vibrant life. Kaliegh’s mission is to help people achieve a healthy, happy lifestyle filled with joy and memories without sacrificing all that is good in life. Follow her on Instagram: @livelytable

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