Recipe Post

Chia seeds are a great source of fibre. One 28g serving contains 11g of fibre. My favourite way to eat it is as chia pudding. I have a variety of versions I make. The basic measurements are the same but I change up the liquids, flavourings and additions.

Chia Seeds

Chia seeds are tiny black seeds from the plant Salvia hispanica, which is related to mint. They were an important food for the Aztecs and Mayans back in the day. They prized them for their ability to provide sustainable energy. In fact, “chia” is the ancient Mayan word for “strength.” 

Despite their ancient history as a dietary staple, chia seeds became recognised as a modern-day superfood only recently. They are among the healthiest foods on the planet. They’re loaded with nutrients that can have important benefits for your body and brain.

A 28 grams serving (2tbsps) of chia seeds contains (1):

• Fiber: 11 grams.
• Protein: 4 grams.
• Fat: 9 grams (5 of which are omega-3s).
• Calcium: 18% of the RDI.
• Manganese: 30% of the RDI.
• Magnesium: 30% of the RDI.
• Phosphorus: 27% of the RDI.
• They also contain a decent amount of zinc, vitamin B3 (niacin), potassium, vitamin B1 (thiamine) and vitamin B2.

Chia Pudding

My basic recipe makes one small portion. It may not look like a lot but it is quite filling, especially when teamed with some nice fruit.

Recipe:
2tbsp chia seeds
125ml liquid (water, juice, non-dairy milk)

Mix together (with any flavourings) and leave to sit for a few hours, or overnight. I usually give it a shake (or stir) after 15 minutes.

You can add whatever flavourings or extras you want. Sometimes I will put some cinnamon in, or flavoured matcha powder, or cocoa powder (with a little sweetener to ease the bitter edge). Sometimes after it has set I will stir in some coconut yogurt.

I always serve it with some fruit because it is a good way to get some of your 5-a-day in. Sometimes I will even use a fruit smoothie to make the pudding, just remember if it is thicker liquid you need to add a bit more to get the right consistency.

I love making chia pudding because it is perfect for meal prepping. Sometimes I will use a big jar to prep three or four portions worth of chia pudding, and then layer it in small jars with frozen fruit on the bottom.

Flavour Combos

Some of my favourite flavour combinations are:

• Mango on the bottom, coconut chia pudding, top with pomegranate seeds.
• Cherries on the bottom, choc chia pudding, top with coconut yogurt.
• Chia pudding made with non-dairy milk, topped with chopped berries.
• Tropical matcha flavoured chia pudding, topped with chopped kiwi and pineapple.

*See my other recipe posts here.