The pudding with chia seeds it has become a must have in many people’s diets in recent years. It’s healthy and delicious. Let’s find out how to make the perfect chia pudding!
Breakfast time is essential for supplying the body with all the nutrients and energy needed to face the day well. However, this must not lead to “temptations” or “excesses”.
There are preparations such as chia pudding able to satisfy both the need to maintain a balance in the diet and the desire for something good.
This delicious dessert, based on Chia seedsis not only a pleasure for the palate, but also offers numerous health benefits thanks to the incredible nutritional properties of its ingredients.
What is a pudding?
Let’s start from the beginning. Pudding is a preparation that has origins in English-speaking countries and is cooked or prepared cold.
In many cases, it is a creamy and sweet dessert very similar to a pudding, but there are savory and grain-based variations. The chia pudding or chia seed puddingin particular, is a modern variant that uses chia seeds as the main ingredient.
Chia pudding: the properties of chia seeds
Undisputed protagonists of chia pudding they are chia seeds, the seeds of the chia tree Salvia hispanicatypical of Central and South America.
Chia seeds are real super foods thanks to the content of mineral salts and the presence of fatty acids. It is no coincidence that i Chia seeds appear in recipes more different. Here are some of the properties that make this ingredient so special and therefore outline what chia pudding is good for:
- Rich in fibre – Chia seeds are an excellent source of fiber, which is essential for regulating digestion and maintaining a stable blood sugar level. Furthermore, satiating, she answers those who ask why chia seeds make you lose weight.
- Omega 3 – These seeds contain a form of Omega-3 fatty acid, known as alpha-linolenic acid (ALA). Omega-3s are essential for heart and brain health.
- Antioxidants – Chia seeds are full of antioxidants, first of all vitamin C, which help fight oxidative stress and protect cells from damage.
- Proteins – These small seeds contain a high amount of plant proteins, which are essential for muscle health and the production of enzymes and hormones.
- Minerals – Despite their small size, chia seeds are surprisingly rich in calcium, magnesium and phosphorus. These nutrients are critical to overall well-being
How to prepare chia pudding: recipe
Now that we know the extraordinary properties of chia seeds, let’s see how to prepare a chia seed pudding delicious and nutritious.
- 25-30 g chia seeds
- 200 ml milk (cow’s milk or vegetable milk)
- 1 tablespoon sweetener (honey or maple syrup), optional
- Fresh fruit for garnish
Preparing chia pudding
- Rinse the chia seeds under running water and pat dry with paper towels
- In a bowl, mix the chia seeds with your chosen milk and sweetener, if desired. Mix well with a spoon to avoid lumps.
- Transfer the mixture into one or more cups, cover with cling film and place everything in the refrigerator for at least 3-4 hours or preferably overnight.
- Once the mixture has reached a pudding-like consistency, garnish with fresh fruit to taste.
How many grams of chia seeds can you eat per day?
The chia seed pudding recipe requires the use of 25-30 grams of chia seeds but, considering the caloric intake of 490 calories per 100 grams, it would be better not to deviate from this quantity.
Keeping in mind the calorie content of chia seeds, therefore, the 30 grams used for the pudding provide approximately 140 calories. Not bad for a breakfast!
What are the contraindications of chia seeds? The high fiber and alpha-linolenic acid (ALA) content in chia seeds can cause gastrointestinal discomfort such as bloating, gas, and diarrhea in some people, especially if consumed in large quantities without sufficient liquid.
The secrets of the perfect chia seed pudding
There recipe of the chia pudding it is within everyone’s reach, but this does not mean that there are no pitfalls in the preparation. Here are the secrets of the perfect pudding:
- Mix well – It is necessary to mix the chia seeds well with the chosen liquid because only in this way can the formation of lumps be prevented and a uniform consistency can be obtained.
- Rest time – To obtain the desired consistency, the mixture must be left in the refrigerator for at least 3-4 hours. Better yet, if you can prepare it the night before and let it rest overnight. During this time, the chia seeds will absorb the liquid and become gelatinous.
- Creative toppings – Not just fresh fruit. You can experiment with different toppings to create unique flavor combinations. Dried fruit, grated coconut or honey are just some of the options available for chia seed pudding.
The versatility of chia pudding
The chia pudding it has gained popularity due to its versatility and incredible properties. Let’s see how this dessert lends itself to different variations to adapt to all tastes and needs.
- Vegan and lactose-free Chia pudding – Those who follow a vegan diet or have lactose intolerances, as already seen, can replace cow’s milk with plant-based alternatives such as almond milk, coconut milk or soy milk to obtain an equally creamy and delicious result. It can also be considered a light chia pudding.
- Chia pudding with yogurt – You can use yogurt instead of milk to prepare chia pudding. Yogurt adds a creamy texture and delicious flavor to the pudding, as well as providing additional health benefits thanks to the probiotics present.
- Customization of sweeteners – Sweeteners can be customized to taste. Honey, maple syrup, coconut sugar, or stevia are great options to suit your sweetness preferences.
- Additional super foods – For an extra boost of health, you can add other superfoods like flaxseeds, goji berries, walnuts or cocoa powder to your chia seed mix to further boost the antioxidant and nutrient content.
- Garnish with fresh fruit – The possibilities for garnishing with fresh fruit are practically endless. Strawberries, bananas, blueberries and mango add color, flavor and an extra boost of vitamins to the pudding.