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Food trends often mean the increased availability of hard-to-find items. Five or six years ago, chia seeds were not even part of my vocabulary much less on my local grocery shelves. Today, if you have the budget, chia seeds have become a great household staple next to quinoa and brown rice.
Versatility is appealing and chia seeds have many uses. Toss with granola, cereal, fresh fruits, or couscous. Sprinkle over stir-fry, salad or baking mix. If you don't mind their gelatinous quality when soaked, stir into yogurt or use as a thickener for dressing and jelly. Chia seeds also hold their own in nutritional value, packing 3 grams of protein per tablespoon. Additionally, they contain omega-3 fatty acids, fiber, calcium and iron, as well as plenty of vitamins and antioxidants. The downside to chia seeds is that they contain a fair amount of fat at 4.5 grams per tablespoon. Also, the cost can run you $7.99-$10.99 per 6-12 oz. bag or even as high as $39 for a 16 oz. bag. However, chia seeds are filling even in small quantities. They are quick and easy to work into a recipe. Below are three simple chia pudding ideas to get you thinking. Any flavor of yogurt (dairy or non-dairy) can be used. As can chopped fruit instead of pureed. To reduce sugar content, mix plain yogurt with the chia seeds and fruits of choice. Like chia seeds themselves, these pudding pots are versatile, making a great breakfast, snack or dessert. They are also portable for anyone on-the-go. |
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Vanilla Chia Pudding with Nutty Caramel Sauce
Ingredients:
6 oz. vanilla yogurt
1 tablespoon chia seeds
4-5 large medjool dates, pitted and diced
1/2 cup water
1 tablespoon unsweetened almond milk
2 tablespoons canola or coconut oil
1 tablespoon chopped walnuts
Directions:
Spoon the yogurt into the bottom of the jar and stir in the chia seeds until evenly dispersed. Refrigerate 15 minutes, allowing the chia seeds to set and firm the yogurt. Using a small saucepan, heat the dates and the water on medium high. Bring to a boil and cook until water boils down and evaporates. Then turn off the heat, leaving the dates to soften and cool for about 5 minutes. Puree the dates, milk and oil in a food processor or blender until a paste-like consistency is achieved. Spoon the date mixture over the yogurt and sprinkle with walnuts. Refrigerate for 2 hours or more to set.
Yield: Single Serving
Cherry Vanilla Chia Pudding with Mango Sauce
Ingredients:
6 oz. vanilla flavor yogurt
5 pitted fresh cherries
1 tablespoon chia seeds
1 large mango, peeled and diced
squeeze of lime juice to taste
1 tablespoon sliced almonds
Directions:
Blend the yogurt and cherries in a food processor or blender, then pour into a small jar. Stir in the chia seeds until evenly dispersed throughout the yogurt. Refrigerate for 15 minutes, allowing the chia seeds to set and firm the yogurt. Meanwhile, puree the mango and lime juice using a food processor or blender, then spoon over the yogurt. Refrigerate for 2 hours or more. Garnish with almonds when ready to serve.
Yield: Single Serving
Blueberry Chia Pudding with Fresh Banana
Ingredients:
6 oz. blueberry yogurt
3 tablespoons fresh blueberries
1 tablespoon chia seeds
1/2 fresh banana
1/2 teaspoon chia seeds for garnish
Directions:
Blend the yogurt and blueberries in a food processor or blender, then pour into a small jar. Stir in the chia seeds until evenly dispersed throughout the yogurt. Refrigerate for 2 hours or more to set. Slice the banana into discs and place on top of the chia pudding. Garnish with chia seeds.
Yield: Single Serving
Ingredients:
6 oz. vanilla yogurt
1 tablespoon chia seeds
4-5 large medjool dates, pitted and diced
1/2 cup water
1 tablespoon unsweetened almond milk
2 tablespoons canola or coconut oil
1 tablespoon chopped walnuts
Directions:
Spoon the yogurt into the bottom of the jar and stir in the chia seeds until evenly dispersed. Refrigerate 15 minutes, allowing the chia seeds to set and firm the yogurt. Using a small saucepan, heat the dates and the water on medium high. Bring to a boil and cook until water boils down and evaporates. Then turn off the heat, leaving the dates to soften and cool for about 5 minutes. Puree the dates, milk and oil in a food processor or blender until a paste-like consistency is achieved. Spoon the date mixture over the yogurt and sprinkle with walnuts. Refrigerate for 2 hours or more to set.
Yield: Single Serving
Cherry Vanilla Chia Pudding with Mango Sauce
Ingredients:
6 oz. vanilla flavor yogurt
5 pitted fresh cherries
1 tablespoon chia seeds
1 large mango, peeled and diced
squeeze of lime juice to taste
1 tablespoon sliced almonds
Directions:
Blend the yogurt and cherries in a food processor or blender, then pour into a small jar. Stir in the chia seeds until evenly dispersed throughout the yogurt. Refrigerate for 15 minutes, allowing the chia seeds to set and firm the yogurt. Meanwhile, puree the mango and lime juice using a food processor or blender, then spoon over the yogurt. Refrigerate for 2 hours or more. Garnish with almonds when ready to serve.
Yield: Single Serving
Blueberry Chia Pudding with Fresh Banana
Ingredients:
6 oz. blueberry yogurt
3 tablespoons fresh blueberries
1 tablespoon chia seeds
1/2 fresh banana
1/2 teaspoon chia seeds for garnish
Directions:
Blend the yogurt and blueberries in a food processor or blender, then pour into a small jar. Stir in the chia seeds until evenly dispersed throughout the yogurt. Refrigerate for 2 hours or more to set. Slice the banana into discs and place on top of the chia pudding. Garnish with chia seeds.
Yield: Single Serving
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