I am a huge fan of Calgary Avansino, executive fashion editor at Vogue. I have been a bit ill the past few days so I decided to have chia seed porridge/ pudding this morning (similar to Calgary's second recipe) to perk me up and boost my health. Here Calgary shares her tips on enjoying chia seeds as part of a healthy diet.
If there is one question I am asked quite frequently it is:"How do you make chia seed pudding?" So, I shall tell you!
The pudding itself couldn't be easier, but first let's talk about the amazing nutritional benefits beneath chia's trendy exterior. Two tablespoons of these little wonder seeds provide approximately 4g of protein (containing all the important amino acids), 5g of Omega 3 fatty acids (direct brain food), 250mg of calcium (think strong hair and nails) and 10g of fibre (the most efficient "regulator"). And if that's not enough to persuade you, chia is said to have twice the potassium of bananas, three times the antioxidant power of blueberries and three times the iron of spinach. And on top of all that, chia seeds hold 9-12 times their weight in water and do exactly the same in your tummy so they are both incredibly nutrient-rich and make you feel fuller for longer on less food!
S t e p O n e
The base of any chia seed pudding is made by simply combining chia seeds with any non-dairy milk you prefer, but I find coconut milk and almond milk make the tastiest puddings. All you need to remember is the ratio: 3 tablespoons of chia seeds for every 1 cup of liquid. So if you are making enough for four servings (it's good to make a lot at once because it stays fresh for days) you will need ¾ cup of chia to 4 cups of liquid. Combine and give the chia and milk a good stir.
S t e p T w o
Now, the fun part of creating your own bespoke puddings with wholesome ingredients. I usually use two or three extras per recipe, but do whatever sounds good to you. A few ideas are: dessicated coconut, coconut flakes, walnuts, slivered almonds, cacao powder, grated apple, cinnamon, nutmeg, ginger, vanilla extract, dried cranberries, chopped mango, raisins, pomegranate seeds or pistachios. Once you add in your extras, give it all a really good stir (or put it in a mason jar and shake it) and then leave the mixture in the refrigerator overnight, or even just 20 minutes if that's all you have, and it will set to chia perfection.
S t e p T h r e e
Before eating, give it a stir once more, add a bit more milk and top with blueberries, raspberries and a little maple syrup, agave, stevia or honey if you feel it needs extra sweetness.
Here are a few of my favorite recipes that I (and my kids) eat for breakfast, afternoon snacks and desserts.
V a n i l l a C o c o n u t A l m o n d C h i a P u d d i n g
2 cups of coconut milk
2/3 cup of chia seeds
1/2 teaspoon of vanilla extract
2 tablespoons of unsweetened coconut flakes
2 tablespoons of sliced almonds
½ tablespoon of maple syrup (optional)
Top with blueberries and raspberries
C i n n a m o n S p i c e C h i a P u d d i n g
2 cups of almond milk
2/3 cup of chia seeds
½ teaspoon of vanilla
1 teaspoon of cinnamon
½ teaspoon of nutmeg
½ teaspoon of ginger
2 tablespoons of chopped dates
2 tablespoons of dried cranberries
C a c a o A l m o n d C h i a P u d d i n g
2 cups of almond milk
2/3 cup of chia seeds
1 tablespoon of ground cacao
2 tablespoons of unsweetened dessicated coconut
½ tablespoon of maple syrup
