I’ve finally given in to the trend and made some overnight chia pudding. I don’t know what took me so long because it’s delicious! Such a simple, yummy, healthy and nutritious breakfast. It’s a nice change from porridge and a great alternative for those who can’t tolerate oats as well.
Chia is also a rich source of minerals like calcium, magnesium and iron, among other things. As it goes with many plant foods, there are a lot of questions and contradicting information surrounding the bioavailability of these nutrients, but there are a few ways that are claimed to improve their absorption. Soaking until gelatinous (like in this recipe), which also makes chia easier to digest, is one of them as well as consuming it alongside other foods rich in vitamins, particularly C and D.
I soaked mine overnight in a mason jar (which makes it so much easier to store in the fridge) and it turned out perfect. I chose to make it plain and added a bit of maple syrup to it afterwards, but feel free to add any flavourings you’d like.
Update (05.07.2017): I’ve since developed quite an addiction for chia pudding and it’s officially my number one choice of breakfast these days! Particularly version 2 (see below), made with plain greek yogurt. It’s not only delicious, but it ticks all the right boxes, especially if you’re on a diet or trying to cut down on calories.
It’s low carb, low calories, high fiber, high protein, nutritious. Not to mention it does an amazing job at keeping you feeling full. I always feel really good after eating chia pudding for breakfast and on those days I’m usually not dying to snack all the way until lunch.
And it takes literally seconds to prepare so I couldn’t recommend it more!
Two ways to make chia pudding:
Preparation time: 2 minutes
Yields: 1 portion
Calories (version 1): 243
Calories (version 2): between 200-240 (depending on whether you use low or full fat yoghurt).
- 1/8 cup (20g) chia seeds
- 3/4 cup milk (or dairy free alternatives)
- 2 tsp sugar or syrup
Update (13.06.2017): I’ve since started making a different version (below) which I think is equally as yummy and bit lower in calories. 🙂
- 20g (about 1/8 cup) chia seeds
- 180ml (3/4 cup) water
- 90g (3-4 heaped Tbsp) plain greek yoghurt
- 2 tsp dark muscovado
Note: I actually stir in the yoghurt and dark muscovado after the soaking process, but it probably doesn’t make much of a difference.
- Mix ingredients in a jar or container and leave to soak in the fridge for 12 hours/overnight.
- By then, the chia seeds should have absorbed a lot of the liquid and become gelatinous.
- Mix well and serve cold or warmed up in the microwave.