RECIPE: Chia Seed Pudding with mixed berry coulis
This simple chia seed pudding is perfect for breakfast, a snack, or even for dessert. It is extremely versatile and can be dressed up however you like it: whether it be with fresh berries, banana, granola, or our mixed berry coulis recipe (find below).
What’s all the hype about chia seeds? They have become one of the most popular “superfoods” on the market, so we did some research for you about their nutritional values and benefits. Please do remember, however, that the term “superfoods” is essentially a marketing term. Consuming large quantities of a “superfood'“ does not necessarily mean you have a healthy diet. Balance and variety are key. “Superfoods” should be seen as a supplement to your already nutritionally varied diet of whole foods, lean protein and complex carbohydrates.
Chia seeds are high in the following nutrients:
Polyunsaturated fat: Chia seeds are the richest plant source of omega-3 fatty acids which benefits heart health through things such as lowering cholesterol, regulating blood pressure and decreasing inflammation)
Fibre: Mainly contains soluble fibre which also helps lower “bad” LDL cholesterol and aid digestion by stabilising blood sugar spikes
Protein: They are a complete protein source, which means it contains all 9 essential amino acids (the building blocks of protein) that the body cannot produce on its own.
Calcium: Known for its bone building benefits, calcium is also known for other functions such as blood clotting and regulating your heart’s rhythm.
Phosphorus: This essential mineral’s main function is to support bones and teeth, our nervous system and is also a component of the cell membrane structure and the body’s key source of energy.
Zinc: This ‘trace mineral’ means that although it is only needed in small amounts, it plays a critical role in the creation of DNA, cell growth, building protein, supporting your immune system and more.
Ingredients:
1 cup of cashew milk
1/4 cup chia seeds (black or white varieties both work as they have no difference in nutritional content)
1 tablespoon of honey or maple syrup (or sweetener of your choice) to taste
1/2 teaspoon of vanilla extract
Optional — Mixed Berry Compote:
1/2 cup frozen berries
1 teaspoon water
1 teaspoon chia seeds
1 teaspoon maple syrup (or sweetener of choice)
Directions:
1. Whisk all of the ingredients together until well mixed
2. Pour into a container or jar with a cover
3. Refrigerate 3-6 hours - if the consistency is not to your liking adjust with more chia seeds (if you would like it thicker), or more cashew milk (for a thinner, runnier consistency)
4. If making the mixed berry compote, combine the frozen mixed berries with the water, chia seeds and maple syrup in a small pot on medium heat and stir occasionally until it becomes a jammy consistency
5. Enjoy!
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Source:
https://www.hsph.harvard.edu/nutritionsource/food-features/chia-seeds/