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Chia Seed Pudding with Blackberries

Meal Prepping: Chia Seed Pudding

Prep

5 mins

cook

0 mins

serves

1

If a healthy breakfast is important for waking up your brain in the mornings, then you’ll certainly want to consider adding a high-quality fat source to this first meal of the day. Keep in mind that your brain is made up of nearly 60% fats, and therefore by eating a diet rich in healthy fat sources, you’ll help improve your brain’s health. I have two go-to breakfasts to assist in fulfilling my fat needs, one is savory and the other is sweet. Today’s recipe for chia seed pudding is the ultimate sweet, satisfying, and brain-boosting breakfast.

For some people, at the mention of “chia” the mind may instantly resurface memories of failed attempts at chia pets. And while those were definitely my introduction to chia, over the years I’ve evolved from trying to sprout the seeds into figurines (although, if you succeeded at those things, kudos to you) by integrating them into my daily diet. Chia seeds are tiny, little seeds that pack a powerful, superfood-worthy punch.

What exactly are chia seeds?

Chia seeds are super small, edible seeds of the Salvia hispanica flowering plant native to Mexico. What’s so unique about them is that as teeny as they are, once submerged in liquid, they are able to absorb up to 12x their weight. This absorption expresses itself in the chia seeds forming a gooey gel that acts as their coat, and can later make up a pudding as in today’s recipe, or an egg replacement in baked treats. Their importance as a food crop dates back to the 16th century and some say it was one of the most crucial crops to the Aztec culture along with corn and beans. And before health-conscious Americans got hold of them, chia seeds have been present not only in Mexico, but also Argentina, Bolivia, Guatemala, and Paraguay. 

How to eat them?

Surprisingly, chia seeds are actually quite versatile. You can sprinkle a dry tablespoon on top of salads, oatmeal, toast, cereal, yogurt, and even just as a garnish. And then when you soak 1 part seeds with 2-3 parts water, this is when they transform into the real superfood. They grow a jelly coating which expands their size up to 12x. Just one tablespoon of chia seeds soaked in three tablespoons of water creates what is often referred to as a “chia seed egg.” The consistency provides binding properties necessary for baking that are similar to that of an egg. Go on to use this “egg” in pancakes, muffins, cookies, and other baked recipes. Additionally, you can add ¼ cup of chia seeds to 1 liter of water to create a chia water. Squeeze in some fresh lemon juice, and this drink becomes the perfect detoxing beverage that will keep you full, give you energy, and improve your digestion. Another way to add chia seeds into your diet is to create a yummy pudding, like in today’s recipe. It’s quick, simple, and an even more nutritious alternative to oatmeal or toast. Plus, you can make a big batch of it and meal-prep out your breakfasts for the week ahead of time. Perfect for back to school!

Benefits of eating chia seeds

  1. Healthy fat source

Chia seeds are a great source of omega-3 fatty acids which are a form of “good” fats, and always remember that not all fats are created equal. There are “good” fats and “bad” fats, and with the “good” ones being so satisfying, you’ll want to focus on eating more of them. Fats serve as a means for your body to be able to absorb certain vitamins, making it vital that you regularly consume healthy fats. When you don’t eat enough fats through nutritious foods such as chia seeds and avocados, your immune system can be compromised; and when your immune system is compromised, your chances of getting sick are higher. 

  1. Plant-based protein

But how do you get protein? This is probably the most common question heard by vegans and vegetarians. And while my diet consists of a variety of protein sources, chia seeds are a solid option for people who refrain from eating meat. They are about 14% protein, which is more impressive than most other plants. Protein, being the building blocks of bones, muscles, and skin, is critical to consume on a daily basis. In addition to helping keep your body strong, protein also helps deliver oxygen throughout the body. 

  1. Fiber

Fiber is necessary for keeping your digestive tract healthy, and without it the body wouldn’t be able to dispose of its waste. It doesn’t cause blood sugar spikes, which is something to note, particularly if you are diabetic and keen to monitoring which foods raise your levels and which do not. Chia seeds are around 40% fiber, which positions them as a top choice to receive this nutrient.  

Often missing from many people’s diets, fiber is a nutrient that we can most notably consume through the process of eating more plant-based foods. Whether that be fruits, vegetables, nuts, or seeds, we should be eating at least 15g of it a day. Alongside chia seeds, the best way to eat more fiber is through fresh produce, and that’s where our fruit and vegetable delivery service Farmbox Direct comes in! We make it easy and stress-free to have groceries delivered to your home so that you eat more nutrient-dense meals. 

Now let’s jump right into this chia seed pudding. Be sure to try the recipe out for yourself and give us a tag at @FarmboxDirect and make sure to use the hashtag #FarmboxDirect #FarmboxLiving so that we can see how the recipe turns out. Happy meal prepping!

Chia Seed Pudding with Blackberries
Chia Seed Pudding with Blackberries

Ingredients

4 tbsp chia seeds

½ cup plain greek yogurt

¼ cup coconut milk

1 tbsp honey

½ cup blackberries

Directions

  1. In a large jar, combine all ingredients and stir.
  2. Cover and chill in the refrigerator for at least an hour to thicken. Top with blackberries and enjoy.
Chia Seed Pudding with Blackberries

 

Chia Seed Pudding with Blackberries

Ashley Tyrner
Print Recipe Pin Recipe
Prep Time: 5 minutes
Servings: 1.5
Servings: 1.5
Author: Ashley Tyrner

Equipment

  • Large jar

Ingredients

  • 4 tbsp chia seeds
  • 1/2 cup plain Greek yogurt
  • 1/4 cup coconut milk
  • 1 tbsp honey
  • 1/2 cup blackberries

Instructions

  • In a large jar, combine all ingredients and stir.
  • Cover and chill in the refrigerator for at least an hour to thicken. Top with blackberries and enjoy.

Did you make this recipe? Share your creation and tag us @farmboxdirect and #farmboxdirect!

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Meal Prepping: Chia Seed Pudding