Desserts are often considered sugary and high in calories. We bring to you a nutritionist-approved chocolate chia pudding recipe that seals the deal with both health and taste.
While chia seeds have been around for long, they started gathering mainstream attention only since 2010. More recently, their potential health benefits have made them an important ingredient in several snacks.
The versatility of chia seeds and easy incorporation into a variety of recipes make them a convenient and tasty way to boost nutrient intake.
What is in chia?
Plenty of omega-3 fatty acids in chia seeds make them good for heart health by countering LDL cholesterol levels in the blood. Vidhyapriya R, nutritionist from Bengaluru, Karnataka, says, “They are a good source of fibre, calcium, iron, potassium, phosphorous and zinc, putting them in the category of a functional food.”
A 2020 review article published in the journal Molecules states that chia seeds have cardioprotective, anti-arrythmatic, and anti-hypertensive properties. Researchers also say consumption of chia seeds during pregnancy can help in the development of the brain and retina of the child.
“These seeds are gluten-free, anti-depressant and boost the immune system,” adds Vidhyapriya.
However, it is important to remember that while chia seeds are a nutritious addition to a healthy diet, they should be consumed in moderation as part of a balanced and varied diet. Experts suggest a safe consumption limit of 48 to 50g per day.
Furthermore, when adding chia seeds in any recipe, it is advisable to soak them in water for about 15 minutes to avoid choking on them.
We are not keeping this recipe a secret any longer, read along.
Let’s get cooking
Ingredients
- 1 ½ cups of almond milk
- 1/2 cup of chia seeds
- 1 to 2 tablespoons of maple syrup
- 1 teaspoon of vanilla extract
Serves: 5 people
Method
- Mix non-dairy milk, chia seeds, maple syrup, and vanilla extract in a bowl.
- Cover the bowl and refrigerate the mixture overnight or for at least six hours, until it becomes thick and creamy.
- If the pudding is not thick enough, you can add more chia seeds and stir again, then refrigerate for another hour or so.
- Once the pudding is ready, you can enjoy it on its own or layer it with your favourite fruit or compote (fruit sauce).
This recipe yields a delicious and healthy pudding that will keep well in the refrigerator for up to five days.
Nutritional value per serving:
| Calories | 100.4Kcal |
| Protein | 3g |
| Fat | 5.9g |
| Carbohydrate | 9.8g |
| Fibre | 5.8g |
