Chocolate Chia Pudding—Food of the Gods?
This pudding satisfies our family sweet tooth without sacrificing our functional health goals. My kids love eating this treat & often help making it too. I feel great about serving chia pudding to them because chia has so many benefits for health. Chia can be part of an overall health plan prescribed by your functional medicine doctor. Chia seeds are an excellent source of fiber, which can improve heart health, reduce cholesterol levels (especially triglycerides) and promote intestinal health. Fiber takes longer to digest, and will lower the potential glucose spike in this dessert. Fiber also makes you feel satisfied longer. Chia seeds are the richest plant source of omega-3 fatty acids—containing high levels of ALA (alpha lipoic acid). Chia seeds are also a complete protein, containing all nine essential amino acids that cannot be made by the body. Another interesting fact about chia seeds, they were at one time a major food crop in Mexico and Guatemala. Cultivated as a food source as early as 3500 BC, chia was offered to Aztec gods in religious ceremonies. Chia seeds come in black and white varieties, but there is no difference in nutritional content.
This recipe is easily adapted to suit individual preferences. I usually use a blend of nut milks and add additional liquid if the pudding is too thick. Eat alone or top with berries, chopped nuts and shredded unsweetened coconut.
Ingredients:
½ cup chia seeds
Pinch salt
¼ heaping cup unsweetened cocoa/cacao powder
1 tsp vanilla extract
3-5 T maple syrup (adjust according to your taste—our sweet spot is 4T)
2 cups nut milks of choice. (I like to use 1 cup canned coconut milk and 1 cup almond milk)
Directions:
Combine maple syrup, cocoa powder, salt, and vanilla in a glass container that can go directly into the refrigerator. Mix with a spoon or whisk. Add in 1 cup of the milk and the chia seeds. Stir to combine. Add in your final cup if milk; stir well. Cover and put into refrigerator to thicken. Chia seeds will plump up. Check in an hour—stir again and add 1-2 T additional almond or coconut milk if the pudding is too thick. This can be ready to eat in about 4 hours or leave overnight in the refrigerator.
Note: *Two tablespoons of chia seeds (1 ounce or 28 grams) contain about 140 calories, 4 grams of protein, 11 grams of fiber, 7 grams of unsaturated fat, 18% RDA for calcium, and trace minerals including zinc and copper. This recipe contains approximately 4T of chia.
