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When I am out of sourdough bread, one of my go-to breakfasts is this chia seed breakfast parfait. One of my daughters introduced me to chia seeds many years ago. It was in a fruit drink. They were these "gelatinous" bits almost like the Chinese boba or tapioca pearls. She said that they were healthy so I researched the health benefits of chia seeds. These chia seeds, besides being great for chia pets and sourdough bread, are very nutritious. It is packed with nutrients, antioxidants and high in fiber.
According to healthline.com, here are the health benefits of chia seeds.
A one-ounce (28 grams) serving of chia seeds contains (1):
- Fiber: 11 grams.
- Protein: 4 grams.
- Fat: 9 grams (5 of which are omega-3s).
- Calcium: 18% of the RDI.
- Manganese: 30% of the RDI.
- Magnesium: 30% of the RDI.
- Phosphorus: 27% of the RDI.
- They also contain a decent amount of zinc, vitamin B3 (niacin), potassium, vitamin B1 (thiamine) and vitamin B2.
Tips.
I usually keep a jar of chia seed "pudding" as well as a can of condensed milk in the refrigerator at all times. I will use it as a base with fresh fruit for breakfast or dessert. Chia seeds can be bought at most grocery stores. I have also seen them now at Costco!
Hydrating chia seeds.
Chia seeds are hydrophillic (water loving). In my kitchen experimentation, I have found that a 1:3 chia seed to water ratio works for sourdough bread, but a 1:4 chia seed to liquid works for a pudding. The texture is also better when the chia seeds are able to absorb all the liquid for at least 12 hours or overnight.
Increasing nutrition.
If you would like to increase the nutrition of this pudding, mix your chia seeds in milk.
If you prefer your chia seed pudding as a dessert, you can make it sweeter by adding honey, syrup or my favorite, condensed milk! You can also make it warm by microwaving it for a minute or two. Delicious and healthy! Let me know what you think in the comment section and what new creations you come up with!
CHIA SEED PUDDING
Chia seed pudding is nutritious and tasty. Allow chia to absorb a milk (liquid) of your choice and top with crunchy granola and fresh fruit for a delicious breakfast alternative.
Ingredients
- 90 grams chia seeds
- 245 grams milk (liquid of your choice)
- 245 grams coconut milk
- condensed milk optional for sweetness
Instructions
- In a large container, add you liquid
- Using a whisk, gently whisk the chia seeds as you slowly pour the chia seeds into the liquid.
- Stir until mixture is lump free.
- Refrigerate for at least 12 hours until mixture thickens.
- Add sweetener if required.
- Serve in a glass container with your favorite toppings
Notes
If you desire coconut chia, substitute half the milk for coconut milk.
Nutrition
Serving: 4servingsCalories: 184kcalCarbohydrates: 15gProtein: 8gFat: 11gSaturated Fat: 3gCholesterol: 12mgSodium: 56mgPotassium: 253mgFiber: 8gSugar: 6gVitamin A: 198IUVitamin C: 1mgCalcium: 280mgIron: 2mg
Tried this recipe?Let me know how it was or if you have any questions or suggestions!
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