People who are going through diet often opt for chia seed as a source of nutrients. This ingredient can be made as oatmeal companion or even chia seed pudding. The Central America native seed is often dubbed as super food. And that is based on good reasons. Such small seed contains different healthy properties. The antioxidants packed within this seed are known to prevent inflammation and growth of cancerous cells. It is also rich in omega-3 fatty acid, even contains higher percentage than salmon. This seed can also cover you in terms of protein needs because it has nine important types of proteins. In addition to that, this ingredient is also rich with fiber. Now that you have known the seed’s amazing contents, you must have a question: how to prepare chia seed for daily consumption?
Chia Seed Pudding as Great Way to Enjoy the Nutritious IngredientThis seed can be prepared in various ways. However, to get the utmost benefits of it in easy way is to make chia seed pudding. The preparation does not take a whole lot of time. In only few minutes, you can enjoy this highly nutritious pudding. Usually, the pudding is served inside a small mason jar or tiny squeeze pouch. It can be made one night ahead and enjoyed as breakfast meal. Bringing it inside your lunch box is also ideal because this pudding can definitely power you up throughout a long work day.
Because of its texture, many people need time to get used to eating this seed. When making chia seed pudding, you can choose to prepare it in the whole form or blend it to achieve finer texture. If you are choosing to prepare it as whole seed form, you only need to mix the seeds and additional ingredients with some liquid. Meanwhile, if you want to eat fine texture pudding that nearly resembles regular pudding you need to process all the ingredients in blender or food processor. Either way, the result is going to be fantastic.
It is necessary to add liquid when making food with chia seed. You have to soak the seed for few hours before serving it as a meal. Soaking is done to bloom the seeds as well as breaking down their inhibiting enzymes. That way, the seeds can be digested really well and all important nutrients which are inside them can be absorbed by your body. Any kind of liquid can be used for soaking the seeds. You can simply use water to do it or if you want more flavors, milk or juice will do the job well.
Are you looking for chia seed pudding recipe that is simple yet delicious? You can follow this easy vegan recipe which takes several minutes of preparation and requires only few ingredients.
- ½ cup chia seeds
- 2 cups coconut milk
- ½ teaspoon vanilla extract for flavor enhancer. You can also use vanilla pod if it is readily available to you
- ¼ teaspoon cinnamon powder to add extra spiciness but this is optional
- ¼ cup maple syrup as sweetener. You can used other kind of sweetener of your choice like stevia, honey, or molasses
- To get fine pudding texture, put all the ingredients inside food processor or blender then process on high speed for about two minutes until it gets to smooth consistency.
- To make chia seed pudding with whole seed texture, you need to blend all ingredients except the seeds. Once everything has been blended smoothly, you can then add whole chia seeds into the mix.
- Place the pudding mixture inside a mason jar or other type of container then keep it in the fridge for at least four hours until seed’s outer shell forms gel. To get the best result, you should let pudding mixture sits overnight inside refrigerator.
- In the first hour of soaking, you need to stir pudding mixture several hours so that chia seeds can bloom evenly.
- This pudding recipe can serve up to four people with ¾ cup per serving size. You can easily alter some ingredients according to your palate and diet preference.
Fun Variations of Chia Seed Pudding Recipe
The chia seed pudding recipe can be altered to better match your likings. Here are some aspects of this recipe that you can easily vary to your wish.
1. Playing with Flavor and Color
If vanilla with little bit spicy cinnamon flavor is too boring for you, you can definitely experiment with other flavors that are more interesting. To give fresh note as well as giving it brighter color, to this pudding recipe you can add fresh fruits like strawberry or apple. To make fruit-flavored chia seed pudding, you need to blend that fruit and mix it with other liquid ingredients to soak the seeds with. If you are a fan of unique spice flavors, you can choose chai or pecan pie flavor for your pudding. To achieve chai flavor, simply add spices like cinnamon, cloves, and cardamom moderately to your mixture.
2. Increase Protein Content
People who are going through protein-based diet will try to improve protein content in their meals. You can do that in this recipe. A way to do it is by adding about two to four tablespoons of powdered collagen into the recipe. You do not need to worry because it will not change the taste of your pudding.
3. Changing Sweetening Ingredient
Is maple syrup unobtainable for you or you simply do not like the way it tastes? You can easily use other forms of sweeteners like honey or stevia, if you want healthier option. Nowadays, you can find flavored stevia in the market. Adding sweet fruits like bananas and dates is also an option to enhance sweetness. By including those ingredients in this chia seed pudding recipe, you will also boost its flavor. People who are in strict sugar diet can even omit sweetening ingredient entirely in this recipe since coconut milk and chia contain sugar too.
Nutritional Value of Chia Seed Pudding
Chia seed pudding is said to be one method of preparation that will elevate the seed’s nutritional contents. That saying has reasons behind it. One serving of this pudding can give you long lasting energy. It prevents someone from eating excessively because this pudding can curb hunger for longer time period Every single nutrient which is kept inside those small seeds is released because of enzymes that protect them are broken down. Additional ingredients that are added can also boost nutritional flavor of this meal. Not to mention that pudding is a fun and tasty food to enjoy.
One serving of this pudding contains 376 calories or around 18.8% of recommended daily calorie intake. The carbohydrates you can find in this recipe are coming from the seed’s fiber and sugar that is added in preparation process. The energy is also gained from fat which has 46% of recommended daily intake. Sodium content within this chia seed pudding recipe is very low, only 20 mg. You can fill up 11% of your daily protein need by eating this meal.
To maintain its nutritional value at its best, you need to consume this pudding within two days since you make it. Not only keeping nutrition at its optimum value, the pudding also tastes best when it is eaten fresh. Try incorporating this chia seed pudding recipe in your diet for healthier life!