Why Chia Seeds are Unique
If you haven’t made chia seed pudding before, you’re in for an absolute treat. Chia seeds are extremely nutritious seeds – but that’s not the only reason to include them in your daily routine.
Chia seeds are fun to work with in the kitchen because of their unique ability to hydrate and thicken into a gel in a short period of time. They completely absorb the liquids that they’re mixed with and can become up to 25 times larger in size!
This is because they have a large amount of soluble fiber called mucilage which helps the seeds retain water so that they can germinate.
Who knew that chia seeds were so brilliant?
How to Make Chia Seed Pudding
Assembling chia pudding is unique in that it is simple to make, with an incredibly unique result! There are no stovetop or oven cooking requirements for any of the ingredients in this recipe. All you’ll need is a blender.
Mix together the chia seeds with the liquid and fruits to create an irresistible natural sweetness. Next, place that mixture in the fridge for a few hours or overnight. This allows the chia seeds to hydrate over the course of many hours.
Are Chia Seeds Good for People with Diabetes?
Chia seeds, filled with soluble fibers when soaked, are extremely beneficial for helping you feel full. They provide your body with essential fatty acids, omega-3’s and omega-6’s, which are needed to support long term brain function, especially when following a “low-fat, plant-based, whole food, lifestyle.”
Chia seeds are high in fat, but won’t negatively affect blood glucose values for people with diabetes because the total amount of chia seeds in the recipe is small.
One tablespoon of chia seeds either soaked or blended will allow you to achieve the recommended daily intake (RDA) for essential fatty acids.
We recommend using chia seeds in breakfast meals every day – but you only need between 1-2 tbsp in total.
Pro tip: When making chia pudding, don’t blend your chia seeds at any point, otherwise your mixture will turn out very bitter. Raw, unsoaked chia is ideal to freshly grind as a topping or to put into smoothies because they aren’t bitter.
Chia Seeds and Hydration
Chia seeds provide your body with a large amount of water. They can hold 12 times their weight in water, which is great because it can help keep you feeling hydrated!
Chia seeds are most easily digestible when soaked or blended, not when eaten in their whole form. Be sure to allow your chia seeds to fully hydrate before you indulge. To test this, taste the seeds ensure they are completely soft, not crunchy.
Now that you’re a chia seed expert, this breakfast chia parfait is going to leave you feeling full and hydrated for your morning ahead.
For the first layer of this parfait, blend the raspberries and almond milk into a smooth consistency. Using a small bender attachment will be easiest, but a large blender will work just fine.
Pour the mixture into a bowl and fold in the white chia seeds until well combined. Next, pour this mixture into a tall clear glass or container that’s big enough to hold the entire recipe. We recommend a clear container so that you can see the beautiful layers you create from these nutrient dense foods.
Be sure to cover the pudding while it sets in the fridge. This will be the first layer of your multi-layer chia seed pudding. Set this mixture in the refrigerator for 4 hours or overnight to allow the seeds to fully hydrate and form a thick pudding-like texture.
Next, make the top layer of the pudding. Blend the almond milk, frozen banana, and vanilla extract into a smoothie (one of our favorite treats here!). Pour into a small bowl or container separate from the jar containing the first layer, and fold the black chia seeds into the mixture until well combined.
Just like the first layer, place the container in the fridge for 4 hours or overnight to allow the seeds to hydrate and form a pudding texture. Be sure to cover it while it’s in the fridge making magic!
A few hours later or the next morning, freshly make the center layer of the pudding before assembling the entire parfait.
Blend together the blueberries, almond milk, and banana until you reach a smooth and creamy consistency. It might be easiest to allow the frozen bananas to slightly defrost 2-3 minutes before blending.
Next up, it’s time to assemble this beautiful pudding parfait!
Remove the lid from the glass jar with the first layer of the pudding. Pour the freshly blended blueberry and banana mixture on top of that first layer, and then add the final chia pudding layer from it’s separate container.
Garnish this pudding with pomegranate seeds, and any other fruit toppings you might have left over that will make this Valentine's day treat a show stopper!
Photos by: Plant Based Miri
Recipe by: Beverly Verwey
Creamy Chia Seed Pudding
- 3/4 cup Almond Milk
- 1 tbsp White Chia Seeds
- 1 tbsp Black Chia Seeds
- 1/2 cup Raspberries
- 1 cup Banana
- 1/4 cup Blueberries
- 1 tsp Vanilla Extract
- 1-2 tbsp Pomegranate Seeds
Directions by Layer
- Bottom Layer: ¼ cup almond milk 1 Tbsp white chia seeds ½ cup raspberries, if using frozen thaw slightly first
- Middle Layer: ¼ cup almond milk ½ cup banana, frozen ¼ cup blueberries, frozen
- Top Layer: ¼ cup almond milk 1 Tbsp black chia seeds ½ cup banana 1 tsp vanilla extract with no alcohol
- Garnish with ¼ cup pomegranate seeds if needed.
- For the bottom layer: Add milk and raspberries to a blender and blend until smooth. Fold in the white chia seeds. Place this mixture into the bottom of a clear glass jar or dish. Put into the refrigerator to set overnight.
- For the top layer: in a clean blender container place the almond milk, banana and vanilla extract. Blend until the banana is mixed in and put in a separate bowl. Fold in the black chia seeds. Let it set in the refrigerator overnight.
- To assemble the middle layer, blend the almond milk, banana, and blueberry together until thick and creamy. Pour on top of the bottom layer in a large glass.
- Stir the top layer and pour on top of the middle fruit layer to complete the layering.
- Top the pudding with pomegranate seeds.
- Be sure to keep the chia seeds whole for this recipe! Blending them will make the dish bitter.