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 – all they needed was water from the river!
Chia seeds absorb water and form a gel due to their soluble fiber content. This process also occurs in the stomach, creating a barrier that slows carbohydrate digestion, helping regulate blood sugar and sustain energy levels. This is particularly beneficial for diabetics and those looking to improve endurance and satiety.
Additionally, chia seeds support digestion with their high fiber content. The insoluble fiber helps food move smoothly through the digestive tract, promoting regularity, hydration, and cholesterol removal.
These nutrient-dense seeds can also aid in weight management by keeping you fuller longer. Their ability to stabilize blood sugar prevents energy crashes and sugar cravings, making them a great addition to a healthy diet. Just a tablespoon in the morning may help curb the need for extra caffeine or snacks!
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.
The basic recipe below 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.
Basic Chia Pudding Recipe
(Serves 2)
Ingredients:
- 2 cups unsweetened almond milk (or any milk of choice)
- ½ cup chia seeds
- 1–2 tbsp maple syrup or honey (adjust to taste)
- 1 tsp vanilla extract
- ½ tsp cinnamon (optional)
- Pinch of sea salt
Instructions:
- In a bowl or jar, whisk together the milk, chia seeds, sweetener, vanilla, cinnamon, and salt.
- Let sit for 5 minutes, then stir again to prevent clumping.
- Cover and refrigerate for at least 2 hours, or overnight for best results.
- Before serving, stir again and add more liquid if needed to adjust consistency.
- Top with fresh fruit, nuts, shredded coconut, or a drizzle of nut butter.
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 to keep things fun and flavorful:
Berry Bliss
- Blend ½ cup mixed berries with the milk before mixing with chia seeds.
- Top with fresh berries and a sprinkle of hemp seeds.
Chocolate Lover’s
- Add 1 tbsp cacao powder and 1 tbsp nut butter to the base recipe.
- Top with cacao nibs and sliced banana.
Golden Turmeric
- Add ½ tsp turmeric, ¼ tsp cinnamon, and a pinch of black pepper.
- Sweeten with honey and top with chopped almonds.
Matcha Energy
- Add 1 tsp matcha powder for a gentle caffeine boost.
- Top with coconut flakes and kiwi slices.
Tropical Paradise
- Use coconut milk instead of almond milk.
- Add ½ cup diced mango and shredded coconut on top.
Pumpkin Spice
- Stir in ¼ cup pumpkin purée, ½ tsp pumpkin spice, and a drizzle of maple syrup.
- Top with pecans and a dollop of Greek yogurt.
Peanut Butter Banana
- Add 1 tbsp peanut butter and a mashed banana to the mixture.
- Top with sliced bananas and crushed peanuts.
Topping Ideas:
- Fresh fruit (bananas, berries, mango, kiwi, pomegranate seeds)
- Nuts and seeds (almonds, walnuts, hemp seeds, pumpkin seeds)
- Drizzles (honey, maple syrup, nut butter, coconut yogurt)
- Crunchy add-ons (granola, cacao nibs, toasted coconut flakes)
3. Up the Protein
I love to add a little more protein to this recipe, especially if it’s 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 20 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.
Let me know what you think!
