Chia Seed Pudding

 

 

Chia seeds are the ultimate superfood due their richness in fiber, omega-3 fats, protein, vitamins and minerals.  They help you stay fuller longer as well as give you a boost in energy. 

 

Chia seed pudding is a delicious and easy way to easily incorporate chia seeds into your meal plan. It takes minutes to make and has enough protein and nutrients to be a quick, pre-made breakfast option.  

 

This recipe is a great way to meal prep at the beginning of the week.  Prepare 3-4 small mason jar of all the dry ingredients and add the milk one night before consuming it.  There are no excuses to not having a delicious, balanced breakfast! 

 

But first, a little history. 

 

Aztec warriors used chia seeds to give them high energy and endurance; a well deserved title of “runners food” because runners and warriors would use them as fuel while running long distances or during battle.  

Recent research has found that the chia seed benefits include promoting healthy skin, reducing signs of aging, supporting the heart and digestive system, building stronger bones and muscles and more. 

 

 

Build Muscle & Lose Weight

 

Chia seeds contain the most protein from a plant based source, therefore it's a great addition for those trying to gain lean muscle, burn fat, and balance blood sugar levels.

 

Chia seeds are high on antioxidants, which help replace some of those nutrients lost when exercising. They’re high in essential minerals like calcium, phosphorus, magnesium, manganese, copper, zinc, iron and niacin.

 

Because these magic seeds are high in zinc, they help your body increase leptin. Leptin is a hormone that regulates your appetite and energy levels.  It also improves stamina and endurance, making it a great source of nutrition if you are looking to get in shape. 

 

Skin Glow & Anti Aging 

 

Researchers from Mexico uncovered that chia seeds are one of nature’s richest antioxidants. Antioxidants speed up the skin’s repair systems, and prevent further damage. Making chia seeds a part of your regular diet can help prevent premature skin aging due to inflammation free radical damage.

 

 

Digestive Health

 

Ultra rich in fiber, chia sees provide nearly 11 grams per ounce, which promotes bowl regularity and healthy stool.  One serving can provide the recommended fiber intake for the day, according to the American Dietetic Association.  According to the National Institute of Health, seeds like flax and chia can help balance blood sugar due to it’s high fiber content and healthy fats.

The rich fiber content helps people feel more full quicker because it absorbs a large amount of water and immediately expands in the stomach when eaten.  This explains why clinical studies have shown that chia curbs hunger and suppresses appetite;  which eventually leads to weight loss. 

 

 

 

Makes 2-3 servings

 

INGREDIENTS 

  • 1 1/2 cup coconut milk 

  • 1/2 cup Chia Seeds

  • 1/2 teaspoon vanilla extract

  • 2 TBS maple syrup or raw honey (if not vegan)

  • 1/2 teaspoon ground cinnamon 

  • 1/3 cup dry oatmeal

  • Choice of fruits and nuts. Here, I have used banana and pecans; or plain strawberries.  Get creative and make this your own. Use your favorite fruit combinations: berries and walnuts

                                                                                                                            banana and almonds

                                                                                                                            kiwi and cashews

                                                                                                                            rasberries and almond butter

                                                                                                                                       (options are endless)

 

INSTRUCTIONS: 

  1. Place all the ingredients in a small mason jar an refrigerate for at least 4-5 hours. I like to prepare it at night, so it's ready for me to grab and go in the morning. 

  2. Leftovers keep covered in the fridge for 2-3 days, though best when fresh.

 

 

 

 

 

References: 

https://draxe.com/chia-seeds-benefits-side-effects/

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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