Do you know that chia pudding is a delicious breakfast recipe with lots of nutritional facts? This is a Great Source of vitamins minerals and lots of fiber. This can be a great dessert for a keto diet as well as it can be an easy breakfast item. This is a delicious recipe for vegetarians. Hope you will enjoy it.
Chia Pudding Recipe Ingredients:
- 1 cup chia seeds.
- 1 cup rolled oats.
- 1 cup low-fat milk/almond milk/coconut milk.
- 1-2 Tablespoons honey.
- 2 tablespoons chopped Almond.
- Chopped fruit you can use as your choice of fruit for topping. Good options are berries, mango, banana, and kiwi.
- Use Cinnamon for a warm depth of flavor (optional).
- Salt to taste.
Directions:
- First, mix the milk with the chia seeds and while mixing make sure that all the chia seeds are well mixed in the milk.
- Then wait a few minutes for the chia pudding to settle and stir again with a spoon. If kept like this for a while it will not separate in the fridge.
- Next check for any clumps and if it is clump-free, refrigerate.
- Now cut some fruits like strawberries, berries, bananas, or any fruit you like into slices. At this stage check if the chia seeds are well mixed, if it is then you can add the honey.
- If you want, you can stir the honey with a spoon or add it lightly as you like.
- Finally, close the jars, and refrigerate them for at least 2 hours. Refrigerating will allow the chia seeds to absorb all the milk, and being refrigerated, spoon the mixture into pudding cups or glasses and chill overnight.
- Just before you eat and enjoy, take it out of the fridge and add a pinch of salt to chopped fruits like strawberries, berries, and bananas.
- If you want, you can add almonds, coconut shells, and cocoa powder to top the pudding.
- Delicious healthy snacks and chia pudding is ready.
Health Benefits of Chia Pudding:
Chia pudding is a delicious and healthy breakfast or snack that can be made in a few minutes. The benefits of this pudding are countless, and the best part is that it’s easy to make! Chia seeds are rich in antioxidants, protein, fiber, omega-3 fatty acids, calcium, and iron.
The National Institute Of Health Says Chia is a good source of polyunsaturated fatty acids: omega-3 and omega-6, soluble dietary fiber, and also contain an appreciable amount of proteins and phytochemicals. They also say that chia can prevent and reduce the symptoms of several non-infectious diseases like obesity, hypertension, cardiovascular diseases (CVDs), cancer, and diabetes.
Chia seeds also have low-fat, cholesterol free, and gluten-free. It has a high level of soluble fiber which helps to regulate blood sugar levels and improve digestion. They also have a high level of protein which helps to build muscle mass. The benefits of this pudding are countless, and the best part is that it’s easy to make!
Also Read: A Complete Ketogenic Diet for Beginners
Chia Seeds Nutritional Fact:
Per 100 gram Chia Seeds contains…
- Water 5.8 g
- Energy 486 kcal
- Energy 2030 kJ
- Protein 16.5 g
- Total lipid (fat) 30.7 g
- Ash 4.8 g
- Carbohydrate, by difference 42.1 g
- Fiber, total dietary 34.4 g
- Calcium, Ca 631 mg
- Iron, Fe 7.72 mg
- Magnesium, Mg 335 mg
- Phosphorus, P 860 mg
- Potassium, K 407 mg
- Sodium, Na 16 mg
- Zinc, Zn 4.58 mg
- Copper, Cu 0.924 mg
- Manganese, Mn 2.72 mg
- Selenium, Se 55.2 µg
- Vitamin C, total ascorbic acid 1.6 mg
- Thiamin 0.62 mg
- Riboflavin 0.17 mg
- Niacin 8.83 mg
- Folate, total 49 µg
- Folate, food 49 µg
- Vitamin B-12 0 µg
- Vitamin A, IU 54 IU
- Vitamin E (alpha-tocopherol) 0.5 mg
- Fatty acids, total saturated 3.33 g
- Fatty acids, total monounsaturated 2.31 g
- Fatty acids, total polyunsaturated 23.7 g
Source: USDA
