Chia seeds are black and white in colour, and about the same size as poppy or sesame seeds. Although they are relatively new to North American stores, they have been grown in South America (Mexico and Guatemala) since the time of the Aztecs.
Chia pudding is easy to make. Stir about 1/4 cup of chia seeds into 1 cup of liquid (milk, yogurt, fruit puree, vegetable juice…), and the seeds will soak up and thicken the mixture overnight. I found my chia seeds from the bulk section of the Real Canadian Superstore. They can also be purchased from health food stores or other major supermarkets.
Health Benefits of Chia Pudding
Lower blood cholesterol— Soluble fibre (from chia seeds), almonds, and soy protein (from soy milk and tofu) in this recipe both have been proven to help lower LDL cholesterol.
Keep your gut bacteria flourishing— Chia seeds, almonds, and mangoes are all source of fibre. People who eat more fibre have a more diverse gut flora, which is associated with lower risks of type 2 diabetes, obesity, and inflammatory bowel diseases.
Blood sugar regulation— Soluble fibre from chia seeds helps to prevent blood sugar spikes after meals. This pudding can be enjoyed in moderation by people with insulin resistance or diabetes.
Build and repair muscle— The protein in chia seeds (30% by weight), tofu, soy milk, and almonds helps to build and repair muscle, making this an excellent post workout snack.
Stronger bones— Two tablespoons of chia seeds have ~13% of your daily recommended calcium. Fortified soy milk is another good source of calcium and vitamin D. Getting enough of these nutrients can help prevent the onset of osteoporosis.
This recipe adds mango and almonds to the relatively tastless chia seeds for a tropical and nutty flavour. Here are a few other mouth watering flavour combinations to try:
- Blueberries & lemon
- Cocoa & cinnamon
- Peaches & honey
- Strawberries & mint
- 2 cups soy milk
- 1/4 cup + 2 tbsp chia seeds
- 1.5 cups mango puree (found in cans from Superstore or a South Asian market)
- 1/4 cup chia seeds
- 1 container (140 g) almond flavoured dessert tofu
- 2 tbsp coconut flour
- 3 mangos, peeled and diced
- 1/2 cup slivered almonds
- Combine liquid and chia seeds in a container, whisk to mix the seeds. Let sit overnight or up to 24 hours in the fridge to thicken up.
- Blend tofu and coconut flour in a food processor.
- Layer the chia puddings, mango, almonds, and tofu in a jar, or serve them in a bowl.
- Yields approximately 6x 250 mL servings