This is a place where we smash diet culture. Meaning, there is no room for fad diets, eliminating food groups, juice cleanses or glorifying "clean eating." This blog is meant to bring truth and shed light on the fact that ALL foods provide us with energy no matter what. Food is meant to be enjoyed and my goal is to ultimately remove the guilt and shame that diet culture may have taught you & nurture a positive relationship with food.

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Blog, Breakfast

September 21, 2018

Spiced Up Chia Seed Pudding

I am spicing up the classic Chia Seed Pudding because who does not love a crazy good flavor combo! If you are overly excited jump down to the bottom for the recipe. To learn about why this little seed is so nutritionally beneficial keep scrolling to read.

Chia Seed Pudding

Chia Seed Fun Facts:

  1. Chia seeds provide more Omega-3’s, calcium, phosphorous, and fiber than flaxseeds.
  2. A good source of ALA, fiber, antioxidants, iron, and calcium
  3. Mixed with water they can replace eggs in baked goodies
  4. The high fiber content can help prevent constipation and promote regularity for your digestive tract
  5. Polyphenolic antioxidants found in chia seeds safeguard them from chemical and microbial breakdown

Spiced Up Chia Seed pudding

Ch-ch-ch-CHIA Seed Nutrition:

This tiny little seed broken down contains mainly protein, fat, carbs, and dietary fiber. Alongside a variable range of polyphenols and zero mycotoxins or gluten making it a celiac friendly food. Also, the two main protective dietary benefits this seed provides include dietary fiber and alpha-linolenic acid (ALA’s aka Omega-3’s).

Dietary Fiber Benefits:

The US dietary guidelines suggest men under 50 consume 30.8 grams of fiber and women 25.2 grams per day. Two tablespoons of chia seeds provide you with roughly 10 grams of your daily needs! Which means this recipe alone for breakfast would start you off on an excellent dietary fiber intake each morning. It’ll keep that GI tract moving nice and smooth if ya know what I mean!

According to the American Dietetic Association dietary fibre has demonstrated benefits for health maintenance and disease prevention. Meaning chia seeds can potentially be preventative for cardiovascular diseases and decrease risk for diabetes mellitus type 2. Additional studies have shown evidence towards decreased risk in several types of cancers as well.

When compared to quinoa, flaxseed, and amaranth the fiber content of chia seeds is far greater!

Fiber content per 100g:

Chia            34.4

Flaxseed     27.3

Amaranth  6.7

Quinoa       12.2

On top of the fiber you consume significant amounts of calcium, phosphorous, manganese, potassium and copper. Who knew how beneficial a tiny seed could be!

Spiced Up Chia Seed pudding

Omega-3 Benefits:

We all keep hearing that we need to get more omega-3’s into our system. Some may think fatty fish is your only source. FALSE. The wonderful chia seed is here to save the day!

Chia seeds contain what is known as Alpha-Linolenic Acid (ALA). Just a fancy name for Omega-3’s or PUFA’s. PUFA’s are short for Polyunsaturated Fatty Acids which is what Omega-3’s are. Of all the known food sources the chia seed contains the highest concentration of both Omega-3 & 6. These work together and benefit YOU by:

  1. lowering triglyceride and cholesterol levels
  2. anti-inflammatory activity
  3. cardioprotective effects
  4. anti-diabetic action
  5. protection against arthritis, autoimmune disease and cancer

Meanwhile Omega-6’s have the opposite effect but are necessary to provide the balancing effect of maintaining your health. The research shows that we want to be consuming more Omega 3’s vs. Omega 6’s to reap the benefits listed above. Which makes it convenient in that chia seeds contain 64% omega-3’s and ~19% Omega-6’s. A stunning ratio to allow us to get more Omega-3’s vs. Omega-6’s.

That is your nutritional lesson for the day! What it comes down to is eat everything in balance, variety, and moderation to reap the benefits from food. This way you guarantee yourself a plethora of benefits from the different foods that you eat. Now go make this deliciously Spiced Chia Seed Pudding. If you’re not feeling the plum sauce you can skip it. Instead, try making a little bowl with chopped fruit on top of the pudding!

Spiced Up Chia Seed pudding

Spiced Up Chia Seed Pudding

The perfect combo of sweet and fall spices in one bowl!

Chia Seed Pudding

  • 2 Tbsp Chia Seeds
  • 1/2 C Nut Milk of choice ((I prefer unsweetened almond milk))
  • 1/2 tsp Cardamom
  • 1/4 tsp Vanilla Powder ((can substitute Vanilla Extract))
  • 1 dash Ceylon Cinnamon ((any cinnamon works))

Plum Sauce

  • 1 Whole Plum
  • 1/2 Tbsp Maple Syrup
  • 1 tsp Lemon Juice ((can also use lime juice))
  1. Either the night before or 10-20 minutes before serving place chia seeds, nut milk, cardamom, cinnamon and vanilla powder in a sealable jar. Shake vigorously for 1-2 minutes to allow for gelling effect to begin.

  2. Cut your plum into cubes and remove the seed.

  3. Place the plum in a little pan on the stove on low to medium heat with a splash of water to cover the bottom of the pan. You can throw in the skin as well!

  4. let the skin start to cook and if it starts bubbling lower the heat. Shake your chia seeds again.

  5. Once it starts to cook a bit start breaking down the plum with a fork. Add the lemon & maple syrup at this point.

  6. Continue to cook the sauce until the color changes to a pinkish color and starts to thicken a bit on low heat. Continue to breaking down the plum with the fork until you reach a desired consistency.

  7. Layer the plum sauce & chia pudding then top with whatever you like and enjoy!

 

References:

Ullah, R., Nadeem, M., Khalique, A., Imran, M., Mehmood, S., Javid, A., & Hussain, J. (2015). Nutritional and therapeutic perspectives of Chia (Salvia hispanica L.): A review. Journal of Food Science and Technology,53(4), 1750-1758. doi:10.1007/s13197-015-1967-0

Ali, N. M., Yeap, S. K., Ho, W. Y., Beh, B. K., Tan, S. W., & Tan, S. G. (2012). The Promising Future of Chia,Salvia hispanicaL. Journal of Biomedicine and Biotechnology,2012, 1-9. doi:10.1155/2012/171956

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