breakfast

BERRY TOPPED CHIA SEED PUDDING

BERRY TOPPED CHIA SEED PUDDING

There are not many things that get a teenage boy out of the bed on a weekend morning. Trust me I know. You can’t imagine my surprise when I heard his rather hasty steps down the stairs one Saturday morning. The reason? My rather loud announcement: Chia Pudding is ready!!! Yep he loves it!

Chia seeds maybe tiny but they pack a lot of nutritional value. Just one ounce (28g, about 2 tablespoons) of chia seeds delivers 4g of protein, 11g of fibre (the average UK intake is around 12g of fibre per day!!!). You also get 18% of your daily calcium, 30% of manganese, 30-50% of magnesium and 27% of phospohorus. Chia seeds also contain decent amounts of Zinc and Vitamins B3, B1 and B2. And don’t forget the omega 3 fatty acids, 4915mg in those 2 tablespons (omega 6 - 1620mg). Omega 3 to omega 6 in perfect ratio!

When soaked in liquid the outer layer of chia seeds forms a gel. 1tbs of chia (whole or ground) soaked in 3 Tbs a water for 15min is a great egg replacement in baking. This gelling property is what makes these seeds perfect for a pudding. Yes, your pudding will look a bit like frog spawn but it does taste delicious.

I like to top my pudding with berries. I tend to use frozen berries (because they are always in my freezer) and let them defrost. This creates a berry sauce that mixes through the pudding for a great fruity zing. You can leave your fruits to defrost in the fridge overnight, but if like me you tend to forget, you can just put them into a small bowl and sit it into a large bowl of hot (tap hot) water. The berries will defrost while the pudding sits.

While you wait for your pudding to thicken you can contemplate on how in 15 minutes you will tuck into a breakfast that can lower triglycerides, lower bad cholesterol, increase the good one, help reduce insulin resistance, reduce inflammation…and best of all it is called a pudding!!!


IMG_0153


BERRY TOPPED CHIA SEED PUDDING
serves 3 (or 1 portion for me 2 portions for the teenager)

300ml of almond milk
1 mejdol date or 1 tbs maple syrup
6 Tbs chia seeds
1 tsp vanilla extract
berry topping:
1/2 cup frozen blueberries
1/2 cup frozen strawberries

  • Combine berries in a bowl, cover with lid and let defrost overnight. Or place into a small bowl. Sit the small bowl into a large bowl filled with tap hot water, let sit till needed. Stir to help release the juices.
  • If using the medjol date, place the milk and mejdol date in a blender and blend till smooth and pour into a medium bowl. If using the maple syrup just stir into the milk in a medium bowl.
  • Add the vanilla and all the chia seeds.
  • Let sit for 15 minutes, stir from time to time to prevent clumps forming.
  • When pudding has thickened, divide between bowls and top with the defrosted food and the sauce they have created.


IMG_0007

0 Comments