Well Being: Healthy, Delicious and Easy-to-Make Chia Seed Pudding
My regular meals throughout the day are easy for me to stay on track with as my diet is consistent (and therefore somewhat boring): lean proteins (egg whites, chicken, turkey), avocado, leafy greens, sweet potato, lentils/beans and whole grains (brown rice, quinoa). It’s typically the snacks that I struggle with when I need something small and healthy to carry me over to the next meal. While I don’t count calories, we all know when we are hungry, we overeat therefore consuming more calories than necessary – and more calories in than out takes us ultimately in the wrong direction. Typically the calorie range for a snack (200-300, depending on your typical total for a day) is hard to stick to, and unless you’re taking the time to combine different foods, it’s hard to have a good balance of carbohydrates, proteins and fats (we usually grab something processed and carbohydrate-based like chips, crackers, etc.). Enter my latest obsession: chia seed pudding. Chia seeds are are the richest plant-based source of omega 3s and have almost 10 times as much omega 3 per 1 oz serving that salmon does (1 oz salmon has .5g and chia seeds have nearly 5g per 1 oz serving). Another bonus – unlike flaxseed, they do not need to be ground up to be absorbed in the body. You’ll see below that this recipe takes less than 5 minutes to prepare and you can make it in bulk – an easy, on-the-go snack when you need it. I also love it when my sweet tooth kicks in late at night. Give it a try and let me know what you think! Thank you for reading!
Be well xo
Chia Seed Pudding (4 servings)
1 cup Wallaby Organic 0% Plain Nonfat Yogurt
1 cup Organic Unsweetened Coconut Milk
5 tablespoons Organic Chia Seeds
3 tablespoons Raw Agave Nectar
3 tablespoons organic coconut shavings
1/2 tablespoon coconut extract
1/2 cup organic raw walnuts (1/8 cup per serving for topping)
In a large bowl combine yogurt, coconut milk, chia seeds, agave nectar, coconut shavings and coconut extract. Mix well and let mixture sit for 30 minutes. Mix again to stir any settled chia seeds and cover bowl, place in refrigerator overnight. The next day, scoop one serving into a bowl and sprinkle with coconut shavings and add 1/8 cup of walnuts per serving. After it sits overnight the chia seeds expand and emulate a tapioca type pudding. Enjoy!
Nutrition Information per serving: 269 calories, 17g Fat (5g saturated, 7g polyunsaturated and 1 monounsaturated), 23g carbohydrates (7g dietary fiber and 14g sugar), 10g protein, 16% of daily calcium and 9% of daily iron
The options for flavoring are endless — in place of the coconut milk, coconut shavings and walnuts, I’ve done almond milk, vanilla or almond extract and on top sprinkle cinnamon and/or almonds. For more protein, you could stir in a scoop of protein powder in a flavor that would compliment your pudding. If you need more flavor or sweetness and aren’t as concerned about carbohydrates, use a flavored yogurt that isn’t as bitter as plain yogurt or mix in fresh fruit! The possibilities are truly endless!