10 grams of chia seeds a day provide all the omega-3s needed – these chia pudding recipes contain twice as much!
Chia seeds, although tiny, are very potent nutritionally speaking. Not only are they a great plant-based source of omega-3 fatty acids; It also provides you with omega-6 in the optimal ratio and minerals such as calcium, magnesium and boron.
Their high fiber content helps us to satiate ourselves and regulate intestinal transit, which makes them good allies against constipation. In addition, they provide a lot of antioxidants compared to other seeds.
Pudding is an easy and enjoyable way to include chia seeds in your diet, but you have many other ways to use them. You can add them to breads, cookies, or biscuits, for example. They can also be used to enrich mueslis and other breakfasts, soups, salads, couscous and your smoothies.
Another very common use of these small seeds is as an egg substitute in vegan recipes.
Here are some original ideas for using chia seeds.
For all these reasons, it is highly recommended that you incorporate chia seeds into your dishes. Are you up for any of these three recipes?
CHIA AND COCONUT PUDDING WITH BERRIES RECIPE
Not only will this chia pudding with berries make the wait sweeter while you’re trying to get pregnant, but it also provides you with nutrients that will help your body prepare.
On the one hand, the omega-3 fatty acids in chia seeds, with which you will thicken the coconut milk with which the pudding is made. On the other hand, the varied antioxidants of the red fruits that accompany it. The granola tap will contribute to all the minerals in the oats.
Whole and ground chia seeds have the same laxative properties. But if they are ground, they make better use of their nutrients: amino acids and omega-3 fats. These are necessary for the maturation of the egg and the development of the brain and retina of the fetus.
If you want to save ground chia seeds, put them in a mason jar in the frozen. In this way you prevent the oxidation of fats.
Berries provide you with antioxidants that protect your cells from free radical damage.
Ingredients for 2 people
- 4 tablespoons ground chia seeds
- 400 ml coconut milk
- 100 ml mineral water
- 2 tablespoons coconut sugar, coconut nectar, or raw agave syrup
- 2 cups fresh berries (can be used frozen, although the preparation will not be the same)
- 4 tablespoons oatmeal and nut granola
- 2 tablespoons dried coconut chips
Preparation
- Spread 2 tablespoons of chia seeds into each bowl.
- Mix the water with the coconut milk and whisk them together until smooth.
- Add 250 ml of the above mixture to each bowl, stirring constantly, so that all the seeds are well hydrated.
- Let it sit for at least 30 minutes.
- Stir again and, if necessary, add a little more mineral water to get the texture you like best.
- In a glass, put 1 tablespoon of granola on top, a few berries on top, pour part of the pudding on top, again make a layer with 1 tablespoon of granola and finish with the pudding.
- Garnish with the rest of the fruit and sweeten with the coconut sugar and chips.
CHIA PUDDING WITH MAQUI BERRIES RECIPE
The seeds can be eaten sprouted, soaked, ground, or cooked. They are a powerful seed of life that gives your dishes great nutritional value.
This dessert is as easy to make as it is nutritious. Almonds provide heart-healthy energy, chia seeds will improve intestinal transit and maqui berries are a powerful anti-aging.
Ingredients for 4
- 400 g almond milk
- 40 g chia seeds
- 10 g maqui berries
- 30 g coconut sugar
To garnish
- A few blueberries
- A few mint leaves
- Chopped cocoa nibs
- Chopped almonds
- Dried coconut flakes
Preparation
- Using a whisk or fork, thoroughly integrate the chia, maqui, and sugar into the almond milk.
- Chill until set (1 to 2 hours), stirring occasionally.
- Serve in bowls and garnish.
CHIA SEED AND PUMPKIN SEED PUDDING RECIPE
In this recipe, the amount of chia used ensures you get the amount of omega-3 you need per day. They are soaked in a vegetable milk to soften them and achieve the consistency of a pudding, since coming into contact with a liquid, be it a vegetable milk as in this case or a broth, releases their mucilage and helps to thicken and bind.
Soaking also helps you assimilate omega-3s and the rest of the nutrients they provide. Pumpkin seeds enrich the recipe with magnesium and zinc.
Ingredients for 1 serving
- 2 generous tablespoons chia seeds
- 250 ml of vegetable drink of your choice (can be almond, coconut, hazelnut, oat…)
- Half a teaspoon ground cinnamon
- 1 teaspoon maple syrup
- 1 teaspoon pumpkin seeds
- 5 blackberries and 5 raspberries for garnish (optional)
Preparation
- Pour the chia seeds, your chosen plant-based milk, cinnamon and maple syrup into a bowl and mix well or blend in a blender.
- After about 5 minutes, mix everything again.
- Add the pumpkin seeds on top.
- Set aside in the fridge for a minimum of 30 minutes to allow the mixture to take consistency.
- If desired, when serving, garnish with some blackberries and raspberries.
- If you prefer a thicker pudding, let it sit for around 8 hours or even overnight.
