Chia seeds have amazing nutritional value, medicinal properties and are one of the greatest superfoods out there. You probably remember them from the novelty ‘chia pets’! Those same little seeds that could grow so-called ‘hair’ on a clay animal come from the Mayan word – chiabaan, meaning strengthening. The Aztec Indians called it their endurance superfood. They would eat as little as one tablespoon when going on a 24-hour hunt or march. It was the ONLY food they brought for nourishment.

If you try mixing a spoonful of chia seeds in a glass of water and leaving it for approximately 30 minutes or so, when you return the glass will appear to contain not seeds or water, but an almost solid gelatin. This gel-forming reaction is due to the soluble fiber in the chia. Researchers believe this same gel-forming phenomenon takes place in the stomach when food containing these gummy fibers, known as mucilages, are eaten. The gel that is formed in the stomach creates a physical barrier between carbohydrates and the digestive enzymes that break them down, thus slowing the conversion of carbohydrates into sugar. In addition to the obvious benefits for diabetics, this slowing in the conversion of carbohydrates into sugar offers the ability for creating endurance.

An additional added benefit is the improvement of your digestion. The exterior of the seed is protected by insoluble fiber and this type of fiber is unable to be digested, so it keeps food moving smoothly through your digestive system. This insoluble fiber and the gel coating of the seed, keeps the colon hydrated and ensures easy movement of food. The fiber helps sweep cholesterol out of your system, keeps you regular and feeling energized. Who wouldn’t want that!

And one more benefit – these power-packed seeds also allow you to lose weight without feeling hungry. They are a dieter’s dream come true! The natural gel-forming property allows you to remain full for longer periods of time. And since the soluble fiber in chia seeds slows down the digestion of carbohydrates, it keeps your blood sugar levels stable. Spikes in blood sugar lead to slumps during the day. When you feel tired, you crave sugar. Adding a tablespoon of chia seeds each morning might keep you from reaching for that extra cup of coffee or your morning donut break.

Besides this amazing gel-forming ability, look at what else makes these small seeds a superfood that we can’t live without.

Chia seeds contain:

• 8 times more omega 3’s than salmon
• 30% more antioxidants than blueberries
• 25% more fiber than flax seeds
• 3 times more iron than spinach
• 15 times more magnesium than broccoli
• 6 times more calcium than milk
• 2 times more potassium than a banana

When you think of omega-3 oils, you probably think of fish. That’s a great source, but you may be a vegetarian or want an additional and less expensive source of omega 3’s. Chia seeds are the richest plant-source of this healthy oil. As mentioned above, chia contains 8 times more than salmon. Since there is virtually no taste to the seeds, you can add them to baked goods, your morning smoothie or when soaking them they can even replace butter or oil in a recipe.

So the recipe I have chosen is for a simple, 4 ingredient chia pudding. Chia seed pudding is a delicious way to easily get the benefits of chia seeds. It takes minutes to make and has enough protein and nutrients to be a quick, on-the-go breakfast option, an afternoon snack or even dessert.

Chia Seed Pudding Recipe

2 cups coconut milk
1/2 cup chia seeds
1/2 tsp. vanilla extract
1/4 cup (or less) maple syrup (or sub any sweetener)
Optional: 1/4 tsp. cinnamon powder

Preparation:

1. Blend all ingredients except chia seeds in a blender until smooth (including any added flavors, fruits or chocolate).
2. Whisk in chia seeds.
3. Pour mixture into a jar or glass container and place in the refrigerator for at least 4 hours or overnight to let gel. Stir or whisk a few times within the first hour to help it gel evenly. I prefer to make this at night to have ready for a fast breakfast the next day. It is also great to make in the morning for a delicious pre-made dessert at night.
   Serves 4

Pudding Variations

The beauty of this recipe is that there are dozens of ways to customize it. You can change the flavor, the texture, the sweetener, the color and practically any other part of the recipe and it is almost impossible to mess up.

1. Different or Less Sweetener

If you can’t have or don’t want to add the maple syrup as a sweetener, you can easily substitute stevia, coconut palm sugar, raw agave nectar or leave the sweetener out entirely if you like the natural sweetness of coconut and chia. You could also easily substitute dates or banana and blend them right in. Experiment and see what your family likes best!

2. Mix up the Flavor

I prefer basic vanilla chia seed pudding, but I’ve always been a vanilla ice cream person too. If vanilla isn’t your thing, here are some great flavor options you can try:

• Chocolate: Add 1/4 cup cocoa powder to the blended version of this recipe and/or add chocolate flavored stevia
• Strawberry: Add 1/2 cup fresh strawberries to the blended recipe. Or, try blending fresh strawberries into a juice and use as part of the liquid in the whole chia seed recipe
• Chai: Add 1 teaspoon ground cinnamon powder and a pinch of cardamon and cloves for a chai flavor
• PB&J: Add 3 tablespoons each of natural peanut or almond butter and jelly or jam of choice. Blend into recipe if using blended version. For whole chia seed variation, blend the peanut butter and jelly into the milk before mixing in the seeds.
• Pecan Pie: Add 1/2 teaspoon of ground cinnamon powder to the base recipe and an optional 1/2 teaspoon of almond extract. Mix 1/2 cup of chopped toasted pecans into the finished pudding
• Matcha: Add 1 tablespoon Matcha green tea powder to the mix for a bright green chia pudding naturally (great idea for St. Patrick’s Day!).

3. Up the Protein

I love to add a little more protein to this recipe, especially if it is going to be a breakfast recipe. I add 2 scoops my favorite protein powder from the #1 natural nutrition company in the US. This adds 24 grams of protein and keeps me satiated for hours!

NOTE: This recipe uses all-natural ingredients and is not a processed food. It tastes best within two days after it is made. The ideal time to eat is the day after making it for best flavor. I prefer to make at night to have it ready the next morning.