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Chia Seed Pudding

Yogurt is a favorite food of mine.  I love that what I am eating is alive, literally.  A good yogurt will contain at least 100 billion live cultures and may be certified by the National Yogurt Association with the seal that says it contains live and active cultures.   Participation in the National Yogurt Association’s program is voluntary so check the ingredients list for your yogurt for the phrase Contains Live Active Yogurt Cultures.  Why yogurt?  The cultures in the yogurt use the milk sugars for energy the products of which change the way the milk proteins fold, thickening the milk.  Once inside your digestive system the bacteria continue their good work, changing the acid levels which affect the survival of yeast and bacteria that cause disease.  The addition of golden flaxseed will add almost 3 grams of fiber and approximately 2 grams of healthy plant omega-3s.  In addition to adding fiber, healthy plant based fats, essential minerals, chia seeds assist in blood sugar regulation, are gluten free, and soak up moisture when eaten allowing you to feel full longer.  Rich in calcium and protein, I pair a serving of this pudding with sliced strawberries or other seasonal berries.  The toasted almonds add another source of healthy fat and protein.  You can use any type of milk in this recipe, I find that the creaminess of the almond milk adds a smooth texture to the pudding.  I prefer a very thick greek yogurt to start, our favorite brand is the Fage Total which to date has produced the thickest and creamiest pudding of all the other greek yogurts tried.  You can use agave syrup, maple syrup, or honey, they all are equally delicious.

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Chia Seed Pudding

  • 1 cup vanilla-flavored unsweetened almond milk 
  • 1 cup plain Greek  yogurt 
  • 2 tablespoons pure maple or agave syrup
  • 1 teaspoon pure  vanilla extract
  • 1/8 teaspoon Kosher salt
  • 1/4 cup chia seeds
  • 2 tablespoons ground golden flaxseed
  • 1 pint strawberries or seasonal berries, hulled and sliced
  • 1/4 cup sliced almonds, toasted

In a mason jar, gently whisk the milk, yogurt, 2 tablespoons maple syrup, the vanilla and 1/8 teaspoon salt until just blended.  Whisk in the chia seeds and ground flax seed.  Let stand 30 minutes.  Shake the jar to distribute the seeds which will settle during the 30 minutes.  Cover and refrigerate overnight.  To serve spoon the pudding into a bowl served with berries and slivered almonds.  Enjoy within three days for breakfast, lunch, snack, or dessert.

References:

  • Sheil B, Shanahan F, and O’Mahony L.  Probiotic Effects on Inflammatory Bowel Disease J. Nutr. March 2007 137: 3 819S-824S.
  • Snijder M, van der Heijden A, van Dam RM, et. al. Is higher dairy consumption associated with lower body weight and fewer metabolic disturbances? The Hoorn Study.  Am J Clin Nutr April 2007 85: 4 989-995.
  • Kunchel-Lorenzen A, Nielsen S, Holst JJ, Tetens I, Rehfeld JF, and Astrup A.  Effect of dairy calcium or supplementary calcium intake on postprandial fat metabolism, appetite, and subsequent energy intake
    Am J Clin Nutr March 2007 85: 3 678-687
  • Alonso A, Beunza JJ, Delgado-Rodríguez M,  Martínez JA, and Martínez-González MA, Low-fat dairy consumption and reduced risk of hypertension: the Seguimiento Universidad de Navarra (SUN) cohort.  Am J Clin Nutr November 2005 82: 5 972-979
  • Adolfsson O, Meydani SN, and Russell RM.  Yogurt and gut function.  Am J Clin Nutr 2004 80: 2 245-256
  • Sheu BS, Cheng HS, Kao AW, Wang ST, Yang YJ, Yang HB, and Wu JJ.  Pretreatment with Lactobacillus- and Bifidobacterium-containing yogurt can improve the efficacy of quadruple therapy in eradicating residual Helicobacter pylori infection after failed triple therapy.  Am J Clin Nutr April 2006 83: 4 864-869
  • Flood-Obbagy JE, Rolls BJ.  The effect of fruit in different forms on energy intake and satiety at a meal.  Appetite. 2009;52(2):416-422. doi:10.1016/j.appet.2008.12.001.

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Babywearing, cloth diapering, breastfeeding twin Momma sharing my insights.

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