Chia Seed Pudding - Healthy Vegan Dessert

My friend made a version of this for me when I went to visit. I’ve always seen pictures of chia seed pudding and thought I should try it but, to be honest, I thought it looked like frog spawn. Eugh. (I’m not great with porridge either.)

Well, I was wrong and I really enjoyed it, especially when I experimented with mixing it with yogurt (as in the picture). The taste is great and it’s unbelievably good for you. It’s full of fibre, protein, vitamins and minerals and it’s low fat. You just need a bit of pre-planning as you need to soak the seeds overnight ideally.

Recipe makes: 1 large portion or 2 generous glasses’ worth

Equipment: bowl/dish with lid for the fridge

Ingredients:

  • 2 tbsps chia seeds

  • 200ml plant milk (I used oat milk)

  • 1 tsp vanilla extract

  • Coconut yogurt (I used Alpro coconut)

  • Frozen and/or fresh fruit (I used frozen raspeberries which I microwaved to release a bit of the juice, fresh mango and frozen blueberries)

Method:

  1. The night before mix the seeds, milk and vanilla in a bowl with a lid. Put in the fridge

  2. At breakfast time spoon the mix into a bowl/glass and layer with the fruit and yogurt. Good to go. Not even I can mess that up!

Cooking notes:

  • Your topping options are endless. Try granola, nuts, seeds, any type of fruit, with or without yogurt, or toasted coconut flakes

  • The amount of liquid added obviously has a bearing on the thickness when it’s soaked. The proportions above make it set but not rock hard - it’s thick runny

Top right: chia seed pudding blended with 1 kiwi fruit and 1/2 tsp spirulina (it does grind up the seeds which can be beneficial to weight loss, see below), another kiwi fruit thinly sliced for decoration and three slices saved for the top, blended mango layer, Alpro coconut yogurt blended with 1/2 tsp spirulina, topped with remaining kiwi slices and toasted coconut

Nutrition facts:

  • Chia seeds come from south America and the plant is part of the mint family.

  • The seeds were a staple food source of the Aztecs and ‘chia’ is the Mayan word for strength. They are very nutrient dense for few calories. Two tablespoons provides:

  • 4 g protein

  • 11g fibre (50% more than flax seeds/linseed). Fibre lowers your risk of heart disease and is good for your gut bacteria/health

  • 5g omega 3 fat. (This is the ALA short chain version of omega 3. To get long chain omega 3 vegans can take algae supplements)

  • Vitamins: zinc, B3 (niacin), potassium, B1 (thiamin) and B2

  • Minerals: calcium (more than most dairy products gram for gram), manganese, magnesium and phosphorous

  • They are loaded with antioxidants which fight free radicals which can cause cell damage

  • They’re also naturally gluten free and usually grown organically

  • They can be used as an egg replacer in baking

  • Nutrition Facts videos:

    • Can chia seeds reduce belly fat? Research showed people who ate chia for breakfast ate significantly less calories at lunchtime. But they had to grind up the seeds first! (You can do that easily in a Nutribullet/blender.)

Recipe by Ruth Jane Plantiful

Yield: 2
Author:

Chia Seed Pudding

Chia seed pudding - easy to make but you need a little pre-planning as you need to soak the seeds overnight Your topping options are endless. Try granola, nuts, seeds, any type of fruit, with or without yogurt, or toasted coconut flakes The amount of liquid added obviously has a bearing on the thickness when it’s soaked. The proportions above make it set but not rock hard - it’s thick runny
prep time: cook time: total time:

ingredients:

  • 2 tbsp chia seeds
  • 200 ml plant milk
  • 1 tsp vanilla extract
  • coconut yogurt (I used Alpro)
  • frozen or fresh fruit

instructions:

  1. The night before mix the seeds, milk and vanilla in a bowl with a lid. Put in the fridge
  2. At breakfast time spoon the mix into a bowl/glass and layer with the fruit and yogurt. Good to go. Not even I can mess that up!
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