Vegan day 54: Chia seed pudding
Chia seeds are a “superfood”– a nutritional powerhouse!
Chia seeds come from the Salvia hispanics plant. They are:
- Rich in omega 3 fatty acids (more than flax seed)
- “The best plant source of omega-3’s known. They contain over 60% essential fatty acids.” (thrivefoods.net)
- Rich in antioxidants (which even allows the seeds to be stay fresh longer than other omega 3 providers)
- FIBER: soluble fiber and insoluble fiber. “Both types of fiber are healthy for the digestive system. The insoluble fiber helps cleans the intestinal tract. The soluble fiber can act as a prebiotic and help feed the good bacteria in your digestive system.” (thrivefoods.net)
- Can be eaten whole
- “As with ground flax seeds, you can sprinkle ground or whole chia seeds on cereal, in yogurt or salads, eat them as a snack, or grind them and mix them with flour when making muffins or other baked goods.” (Weil 2006)
- Loaded with minerals: calcium, phosphorus, magnesium, manganese, copper, iron, molybdenum, niacin, zinc and boron
- High protein about 20%
- Low in saturated fat; no cholesterol
- Forms into gel-like consistency when mixed with a liquid like water or nut based milks and let sit for 30 min; this allows a feeling of satiety and slows down the carbohydrate to blood sugar conversion
- Gluten-free
- Low on glycemic index (1)
- Chia seeds have a nut like flavor and mix well for taste with lemon and lime products
CHIA PUDDING
A friend of mine passed this recipe to me since we both always buy this from the health food stores and the juice bars! I believe she saw it in Food & Wine Magazine:
2 1/2 cups of almond milk- I used unsweetened vanilla
3 T agave- the agave debate goes on; I am leaning away from agave- it’s heavily processed and contains a high amount of fructose
1/2 cup of organic chia seeds
1/2t of lemon zest- I grated a small amount of a lemon peel
In a mason jar or other container- add the ingredients, shake and stir! Let sit in the refrigerator for four hours or overnight! It was actually real yummy! It was my first time making this- I have to stir it more in the beginning to make sure it doesn’t clump up. I also have to try another sugar alternative- maybe finely chopped dates, dried fruit puree, fresh chopped fruit, 100% organic maple syrup or a form of stevia! Shelf live: about 3 days refrigerated!
References:
http://thechart.blogs.cnn.com/2011/04/29/are-chia-seeds-a-superfood/
http://www.foodrenegade.com/agave-nectar-good-or-bad/
http://www.foodrenegade.com/agave-nectar-good-or-bad/
Disclaimer: The information given here is for eductional purposes only. You should not use this to diagnose or treat a health problem or disease without consulting with a qualified health care provider.
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