Jul 08, 2013

Happy Blueberry Chia Pudding

There have been so many recipes floating around on the web for chia puddings lately that I thought I would try my hand at one… and boy am I glad I did. This may very well become my new healthy indulgence. I’m happy!

When chia seeds are moistened, they become quite gelatinous, thus providing the perfect texture for a pudding. When shopping for chia seeds, make sure you have a good, organic source. The brand I found that I like the best can be seen here. I usually buy the white seeds, which look nicer in certain recipes.

Incorporating this magical little seed into your usual dietary plan is definitely worth considering:

Chia seeds are a super food, loaded with health-promoting omega-3 fatty acids—nearly five grams in a one-ounce serving! They are also an excellent source of fiber at 10 grams per ounce (about 2 tablespoons), and contain protein and minerals including iron, calcium, magnesium and zinc. Chia also assists in weight loss as well as reducing glucose levels which can benefit diabetics.[1]

Are you happy yet?

More research has indicated that chia seeds may help with depression. A meta-analysis of trials involving patients with major depressive disorder and bipolar disorder provided evidence that omega-3 in chia reduces symptoms of depression.[2]

Not smiling yet? How about these phenomenal statistics? Ounce for ounce chia seeds have:

  • 100% more POTASSIUM than bananas
  • 300% more SELENIUM than flax seed
  • 1400% more MAGNESIUM than broccoli
  • 200% more IRON than spinach
  • 100% more DIETARY FIBER than bran flakes
  • 80% more PHOSPHORUS than milk
  • 50% more PROTEIN than kidney beans
  • 500% more CALCIUM than milk and
  • 600% more OMEGA 3 than salmon!


That’s a lot of things to be happy about as far as I’m concerned… I’m deighted to have discovered chia pudding and to share this recipe with you!

Ingredients:

  • 2 cups unsweetened dairy-free milk (I used soy)
  • 2 cups fresh or frozen blueberries
  • 8 medjool dates, pits removed
  • 1 tsp pure vanilla extract (see notes)
  • 1 cup fresh blueberries
  • ½ cup chia seeds

Directions:

  1. Place the first 4 ingredients into a blender and blend until smooth.
  2. Pour into a bowl and add the fresh berries and the chia seeds, stirring well.
  3. Stir every 15 minutes for about 45 minutes. Don’t skip this step! If you do you will have a glob of gelatinous seeds in the bottom of the bowl which is nearly impossible to break apart (yes, I did this the first time I made a chia pudding!).
  4. Place into whatever serving cups you will be using and refrigerate for at least 5 hours, overnight is better.
  5. Top with fresh berries and/or vegan whipped cream if desired. If you want a fabulously decadent recipe for vegan whipped cream, check out this Coconut Whipped Cream Step-by-Step Tutorial from Angela at Oh She Glows.
Serves 4. Enjoy!
Helyn’s Notes: I must make mention of this. I usually order my vanilla extract online and I prefer a good Madagascar vanilla. I was out and so decided to buy a small bottle at the grocery store. I was perusing the different brands and picked up one (it was the store’s in-house brand) that was labeled “pure vanilla extract.” NOT! Included on the ingredient list was corn syrup! So just make sure you read your labels, not only on this but on all store-bought products that are not “nature’s food in nature’s packaging” such as fresh fruit, veggies, nuts, etc. Labels can be very misleading if not downright false.

Healthy trails,

1. Guevara-Cruz, M., Tovar, A. R., Aguilar-Salinas, C., Medina-Vera, I., Gil-Zenteno, L., Hernández-Viveros, I., Torres, N. (2012). A dietary pattern including nopal, chia seed, soy protein, and oat reduces serum triglycerides and glucose intolerance in patients with metabolic Syndrome1-4. The Journal of Nutrition, 142(1), 64-9. Retrieved from http://search.proquest.com/docview/915212280?accountid=134574

2. Ross, B. M., Seguin, J., & Sieswerda, L. E. (2007). Omega-3 fatty acids as treatments for mental illness: which disorder and which fatty acid? Lipids in Health & Disease, 621-39. doi:10.1186/1476-511X-6-21

4 responses to “Happy Blueberry Chia Pudding”

  1. Lee says:

    Hi Helyn, this pudding looks delicious!! I love blueberries and I love chia, so I'll be trying it asap! And thanks for listing your favorite source of white chia seeds, too. I only have the dark ones at my local Whole Foods, and you're right, they just don't look right in some recipes.

    Anyhow, I also wanted to let you know that I love your blog, and nominated you for a Liebster Award! You can read about it in my post here: http://www.veggie-quest.com/2013/07/the-liebster-award-11-rockin-plant.html

    Please don't feel obligated to participate; I just really enjoy your recipes, gorgeous photos, and writing, and wanted to share them with my readers.

    Warmly,
    Lee

  2. Helyn says:

    Lee, this is so exciting!!! Yes! I do want to participate. How fun! Thanks for including me in this!

  3. You've got me hooked on the Chia seeds too!
    Used your link and ordered 2 pounds of this healthy deliciousness!

    Thank you!

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