Recipe: chia pudding
Luckily, some recipes are both delicious and healthy, and easy to make, and this one is great to share: chia pudding. This recipe, which for working parents’ convenience is a “mix-it-all-together-and-it’s-ready” job, is perfect for breakfasts and snacks, and even makes a great impression when I have guests over for dinner and serve it for dessert.
Chia seeds have been an essential ingredient in my kitchen for a long time. They are considered a super-food, and as I describe in my book “Yoga, un estilo de vida“, they are rich in antioxidants, omega fatty acids, calcium, phosphorus and magnesium. And because of the amount of fibre and protein they contain, the feeling of fullness they provide can help you to lose weight.
I N G R E D I E N T S
1 generous portion
– 3 tablespoons of raw chia seeds
– 200 ml of a plant milk or drink (whichever you like, I used rice milk)
– Fruit for the topping (strawberries, mango, blueberries, raspberries,… I used strawberries)
– Sweetening or adding flavours. This is optional, since in my case the sweetness provided by the rice milk that I used was enough. If your palate is used to a sweeter flavour, I recommend you use a sweetener as healthy as possible. In this link, you have different alternatives to white sugar. If you want to experiment, you can add spices such as cinnamon or vanillaa.
P R E P A R A T I O N
1 | Mix the chia seeds and the milk in a container or bowl. I like it to be transparent so that I can see the jelly form and know when it is ready. Stir it well so that all the seeds absorb liquid. If you want to add a sweetener, now is the time
2 | Mete el recipiente en la nevera durante 2-3 minutos.
3 | After 2-3 minutes, remove the container from the fridge and stir the mixture again so that the first layer of jelly that you will have at the bottom mixes well with the rest, creating a uniform consistency.
4 | Place the container back in the fridge and leave for a few hours.
5 | Add the fruit topping just before eating it to make sure it remains fresh.
If the mixture is too thick when you take it out of the fridge after a few hours, add some more liquid. And if you want to keep it for 3-4 days in the fridge, use an airtight container.
This recipe is really good for our body because, as well as being a source of the nutrients it provides, chia creates a very beneficial jelly when it mixes with liquid (it absorbs between 10-12 times its weight in water). This helps to keep us hydrated, it is anti-inflammatory and regulates the intestinal transit. Here’s a great tip: if you want to use this seed as a natural remedy, leave a soup spoon of chia seeds in a glass of water to create the jelly, which you can then use to help regulate your intestinal transit. Take it once a day, and above all, don’t forget to keep yourself well hydrated internally during the day.
You might be surprised to hear that my daughters, aged 3 and 1 and a half, also eat chia seeds. I’ll tell you how I manage to give my children very healthy foods that we are not used to seeing children eat. Especially Manuela, who is older; I involve her in cooking and I let her take part in the preparation. I have realised that by doing this she is much more interested and willing to try out new flavours and textures. I hope that the recipe I have shared with you today will be an opportunity for you to try this little piece of advice with your children.