Blueberry Mango Chia Pudding
Though small in size, chia seeds are a nutritional power-house. The seed provides a blend of healthy protein, carbohydrates, and fat with the addition of functional properties like antioxidants and phytonutrients that have anti-inflammatory and anti-cancer properties to help ward-off disease and promote healthy cells in the body! The fat found in chia seeds is primarily what we call polyunsaturated fatty acids (PUFAS) with a blend of both omega 3’s and omega 6’s (3:1 ratio of Omega 3 to Omega 6). Omega 3’s are known for their benefit in lowering “bad” cholesterol levels (promoting heart health), while also acting as an anti-inflammatory agent in the body.
Two tablespoon of chia, provides approximately 5 grams of protein, 9 grams of fat, 12 grams of carbohydrate, 10 grams of fiber. Additionally these little seeds provide calcium (179 mg) and iron (2.2 mg)!
These small seeds are really a bang for your buck and can be eaten in a variety of ways, but one of my favorites is chia pudding. It makes a simple and easy, healthy snack or breakfast.
- 1 cup blueberries
- 1 cup mango
- ¼ cup chia seeds
- 2-3 cups unsweetened plant-based milk
- In a container, combine the chia and the liquid. Adjust the liquid based on how thick or thin you like your pudding. Start with less liquid, and add more as needed. Stir well so that the chia seeds don’t clump.
- Next add the fruit and stir. See note if using frozen blueberries and mangos.
- Cover the container and store in the refrigerator for ~2 hours or overnight.
- Split into two bowls or cups and top with additional berries or coconut flakes. Enjoy!
- I use frozen organic mangos and blueberries, which work great! If you use frozen, combine the chia and liquid first. Allow to set for ~5 minutes and then add the frozen fruit. I also like to use a combination of unsweetened almond milk and soymilk. Sometimes I just use the soymilk for more protein.
Kristina DeMuth