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.
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:
- Place the first 4 ingredients into a blender and blend until smooth.
- Pour into a bowl and add the fresh berries and the chia seeds, stirring well.
- 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!).
- Place into whatever serving cups you will be using and refrigerate for at least 5 hours, overnight is better.
- 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.
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
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
Lee, this is so exciting!!! Yes! I do want to participate. How fun! Thanks for including me in this!
You've got me hooked on the Chia seeds too!
Used your link and ordered 2 pounds of this healthy deliciousness!
Thank you!
Yay!! 🙂