Chia Pudding 3 Ways

Gluten Free.  Dairy Free. Quick and easy!

Chia pudding is the ultimate healthy breakfast option for busy people. They can be quickly thrown together before bed (with minimal mess), left to set overnight and topped with extras in the morning for crunch and flavour. Having the same thing for breakfast each day can get a bit boring, plus variety is better for your gut! So to keep breakfast exciting, mix it up between these 3 different chia puddings or let them inspire you to create your own flavour combination! 

 

STEP 1: Create the base (the night before)

  1. In a small and shallow glass jar or container, combine 2 tbsp of chia seeds (white or black, whole or ground) with approximately 200mL (1/3 cup) liquid of choice.

  2. Stir to ensure all the seeds are coated with liquid, put on the lid and place in the fridge to set overnight.

  3. Tip: the pudding base will store in the fridge for up to 3 days, so you can make a few puddings bases in advance.

 

STEP 2: Choose or create your flavour

In the morning, give the chia pudding a stir before adding your toppings. See below for ideas!


CHOCOLATE, RASPBERRY & WALNUT

Use coconut milk from a carton or can as the liquid base.

Stir into the pudding (night before) 1 heaped tsp of cacao powder.

To top:

  • 1 Tbsp chopped walnuts

  • 1 Tbsp shredded or flaked coconut

  • 1-2 Tbsp raspberries – fresh or defrosted from frozen

Tip: if you plan on using frozen raspberries, you can add them to your pudding the night before and by morning they will be defrosted and ready to eat.  


COCONUT, MANGO & PASSIONFRUIT

Use coconut milk from a carton or can as the liquid base.

Using a stick blender, puree half a fresh mango or a handful of defrosted mango pieces if using frozen (in the morning). Stir mango puree into the pudding.  

To top:

  • 1 Tbsp shredded or flaked coconut

  • Pulp from 1 fresh passion fruit

  • 1 tsp hemp seeds


APPLE, ALMOND & SPICE

Use almond milk as the liquid base.

Stir into the pudding (night before) 1 tsp of cinnamon, a sprinkle of nutmeg and (if you like) 1 tsp of honey.

To top:

  • 1 Tbsp chopped almonds

  • ½ grated apple and/or ½ a sliced banana


Nutritional information:

Low carbohydrate diets have become increasingly popular in recent years for weight loss, improvement in metabolic disease (such as diabetes and PCOS) and optimal brain function. However, one problem with low carbohydrate diets is the potential lack of soluble fibres, which can adversely affect the ecosystem in the gut if followed medium to long term. For the same reason, low carbohydrate diets can also lead to constipation!

With the right combination of ingredients, chia puddings are lower in carbohydrates than other typical breakfast foods and rich in soluble fibre for your gut bugs. Chia itself is high in soluble fibre and low in absorbable carbohydrate. The addition of nuts, seeds and low-sugar fruits also boosts up the fibre content.

By Lucy Mason, Naturopath