chia pudding

Chia seeds are a small, grey seed in the mint family.  Chia seeds are all the rage, because they are a natural source of omega-3 fatty acids (ALA and Linoleic Acid), and are very high in soluble fiber. Soluble fiber may help to lower LDL cholesterol, promotes healthy digestion, and helps regulate blood sugar. Chia seeds may also be associated with lower body weight, and may help lower blood pressure.  These superfood seeds also contain a small amount of protein, Thiamin, Niacin, Riboflavin, and Folate! The recommended dose for a beneficial effect is about 2 Tablespoons per day, here’s a few ways to add chia seeds to your daily routine;

Blend into yogurt or smoothies for a nutritious boost.

Sprinkle on oats, cereals, or salads for a healthy crunch

Soak overnight to create a pudding-like texture with a disease-preventing twist!

Easy Recipe: Coconut Chia Pudding


  • 1/2 cup unsweetened cashew/almond milk or alternative
  • 1/4  cup chia seeds
  • 1 teaspoon vanilla extract
  • 1 teaspoon cinnamon
  • sprinkle of blueberries, raspberries, blackberries, or strawberries
  • sprinkle of unsweetened coconut flakes


  1. Add milk, chia seeds, vanilla, and cinnamon in a mason jar.
  2. Cover and refrigerate for at least 8 hours.
  3. Top individual portions of pudding with berries, coconut, and enjoy!

Cooking Tips:

  • Swap milk according to preference and nutrition needs (dairy milk, Fairlife, Oatmilk, unsweetened nut milks, etc).
  • This recipe can safely stay in your fridge for up to 1 week! Perfect if you’re preparing meals in advance for your work week.
  • Add 2 Tbsp of unsalted almonds or walnuts for higher protein and more staying power.

Nutrition Information:  Makes 1 servings. Calories 340, Total fat 20g, Saturated fat 1g, Sodium 102 mg, Total carbs 30g, Fiber 25g, Sugar 1g, Protein 10g.  Recipe adopted from America’s Test Kitchen, Nutritious Delicious. 

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