Healthy & Easy Chia Pudding Recipes Infused with Herbs
Finding healthy desserts is always a great comfort, no matter what nutritional philosophy you subscribe to.
Enter Chia pudding, one of the most delicious, easy-to-make, and customizable desserts of the twenty-first century (in our humble opinion).
Whether you’re vegan, low-sugar, low-carb, omnivore, no-sugar, traditional-foods, dairy-free, nut-free, plant-based, a meat eater, anti-inflammatory dieter, paleo, or someone who just loves dessert, Chia pudding deserves a place at your table.
In this article, we celebrate the sweet simplicity of Chia pudding by sharing fun facts about Chia seeds and their benefits, plus seven creative recipes utilizing herbs and spices to kick your Chia seed recipes up a notch.
All About Chia Seeds: History, Types, and Benefits
Those of us over 40 knew the Chia seed as a seed you applied to a pottery sculpture of an adorable pet in hopes of growing Chia sprouts, which looked like hair (cha-cha-cha-Chia!)
Fast-forward a few decades, the Chia seed is considered one of the world’s most nutritious superfoods.
However, the ancients were way ahead of us in discovering the benefits of Chia seeds.
Chia (Salvia hispanica L.) originated in Mexico and Guatemala and has been part of human food for about 5500 years. It was even the second main crop in prehistoric Columbian societies after beans.
Its name is derived from a Spanish word chain that means oily.
The Aztec and Mayan people traditionally used Chia seeds in folklore and preparing food and canvases.
Whole and ground Chia seeds and their oil were also part of food, ancient cosmetics, and religious rituals in pre-historic Aztec communities.
The Benefits of Chia Seeds
Chia seeds are highly nutritious, making them prized among the ancient Aztecs and Mayans.
Some of the benefits of chia seeds include:
• Chia seeds are the richest source of plant-based omega-3 fatty acids.
• Chia contains various essential minerals including:
• Iron
• Manganese
• Phosphorus
• Selenium
• Copper
• Zinc
• Calcium
• Magnesium
• Chia has more calcium and magnesium than milk.
• Chia contains soluble and insoluble fiber, and may even harbor prebiotic-like fibers that ferment in the gut, providing fuel for friendly bacteria.
• Chia’s protein is unique in that it contains all nine essential amino acids, which is not typical for most plant-based proteins.
• Chia seeds are a potential source of antioxidants with the presence of chlorogenic acid, caffeic acid, myricetin, quercetin, and kaempferol, which are believed to support cardiovascular, cell, and liver function while helping slow down the signs of aging.
• Chai may also support metabolic function, normal blood pressure, inflammatory response, digestion, elimination, and immune function.
• Chia may help with occasional constipation and promote regularity.
• Animal studies suggest Chia may support bone health.
• Chia seeds promote prolonged satiety.
Chia seeds are versatile and can be added to various recipes to enhance nutrition, texture, and flavor. Chia pudding is just one example of this seed’s versatility.
Chia can also be added to smoothies, granola, dressings, regular or gluten-free baked goods (to enhance texture), granola, used as an egg substitute when mixed with water, or sprinkled on various fruit, vegetable, and grain dishes.
Because it’s a raw seed and not a nut or grain, Chia can be consumed by nearly anyone who enjoys eating delicious and healthy food.
Choosing the Right Chia Seed for The Ultimate Chia Pudding
The most common type of Chia found in American markets is black Chia seeds. These work well for Chia pudding and other recipes.
There are also white Chia seeds, which work well in place of black Chia.
The two seeds have a comparable flavor and nutritional profile, with black Chia containing more protein, but equal benefits.
The main differences are the color and the price.
Since black Chia seeds are more widely produced, they are less expensive. Because of this, most people will use black Chia seeds.
However, if you want a particular aesthetic look (or to hide the Chia seeds from skeptics or picky eaters), you may opt for white Chia seeds in lighter dishes, for example.
The Basic Recipe for Fool-Proof Chia Pudding
The best Chia puddings have just the right amount of sweetness and a tapioca pudding-like texture, not too runny, just right.
You achieve this by mixing the correct ratio of Chia seeds to your milk of choice, which can be plant-based or dairy-based milk.
Adding thicker ingredients, such as yogurt or protein powders, may change this slightly, but the texture will still be excellent.
If you find that adding yogurt or powders makes your pudding too thick, you can always add more liquid.
Here’s a basic recipe for the perfect Chia pudding on which to build your creations:
Equipment and Materials Needed:
• A bowl or mason jar
• A whisk or fork
• A refrigerator
Ingredients:
• 1/4 cup of whole Chia seeds
• 1 cup of milk For a richer pudding, do 3/4 cup milk of choice + 1/4 cup coconut milk or heavy cream)
• For a richer pudding, do 3/4 cup milk of choice + 1/4 cup coconut milk or heavy cream
• 1-4 tablespoons natural sweetener of choice such as maple syrup, agave, honey, or coconut sugar
• For a sugar-free version, start with a minimal amount of stevia, monk fruit, or your sugar-free sweetener of choice. This will not affect the texture, so play around with it.
• 1-2 teaspoons vanilla extract
• A pinch of salt
How to Make Chia Pudding:
1. Pour the Chia seeds into a mason jar or bowl.
2. Add the milk, stirring constantly to avoid clumping.
3. Add the sweetener, vanilla, and a pinch of salt.
- At this point, you would also add additional ingredients, including herbs, spices, cocoa powder etc.
4. Stir or shake everything together.
5. Refrigerate for 30 minutes
6. Remove from the fridge, and shake or stir again – this step is important to create the best texture. If you skip it, you’ll have clump and/or overly thick pudding.
7. Refrigerate for at least 2 hours or overnight.
Enjoy!
Chia pudding will keep in the fridge for 3-4 days, but it usually doesn’t last that long!
