Very trendy lately on the web, for those who love to vary their breakfast in a healthy way, is the chia pudding, a sort of creamy pudding or dessert based precisely on chia seeds! This delicious and healthy dessert originates from Central America, which has been consumed for centuries thanks to its nutritional properties. These small dark seeds are actually 75% rich in essential fatty acids like Omega-3 and 20% Omega-6; they are also composed of proteins considered of the highest quality, as they provide all nine essential amino acids. They contain a great percentage of fibers, which help maintain bowel regularity and keep you feeling full throughout the morning. Moreover, they are a formidable source of micronutrients like minerals. It goes without saying that their daily consumption is a valid choice for a healthy and nutritious breakfast. Thanks to its pudding-like texture and the endless pairing possibilities, chia pudding will always be a different dessert! Moreover, being very easy to prepare, it is the ideal choice for those who are always in a hurry in the morning but do not want to give up eating healthily. In fact, it does not require any cooking, just soaking the seeds in any liquid for at least 3 hours, but preferably overnight. Just set everything up in a glass jar like I did, and put it in the fridge. I played with different textures, also adding cubes of plum and lime peels for an extra touch of freshness! Try it for breakfast but also as a snack, you’ll fall in love with it!
If you like to vary and care about what you eat from the first meal of the day, try these fantastic alternatives as well:
- Difficulty: Very easy
- Cost: Economical
- Rest time: 12 Hours
- Preparation time: 10 Minutes
- Portions: 2 people
- Cooking methods: No cooking
- Cuisine: Italian
- Seasonality: Autumn, Winter
Ingredients
⚠ THIS RECIPE CONTAINS ONE OR MORE AFFILIATE LINKS. The products I recommend are the same ones I use in my recipes; purchasing them through my blog helps support me and my work, while it won’t cost you anything extra!
- 0.5 oz chia seeds
- 0.4 cup plant-based milk (I used oat)
- 3.5 oz Greek yogurt 2% fat
- 1 tsp vanilla extract
- 1 tsp agave syrup (or lemon jam)
- 2.5 oz persimmon (the pulp)
- 1 yellow plum (optional)
- 0.35 oz 85% dark chocolate
- as needed lime zest (untreated)
Tools
- 1 Glass
- 1 Ladle
- 1 Teaspoon
- 2 Small bowls
- 1 Jar
- 1 Knife
- 1 Lid
Steps
The night before, in a pitcher or glass, pour the chia seeds and the oat milk until they are covered
Flavor with a teaspoon of vanilla extract and one of agave syrup and mix well. Close with an expandable silicone lid or a small plate and put in the fridge overnight*.
The next morning, the chia seeds will have doubled in volume and reached a gelatinous consistency.
With the help of a teaspoon, extract 70 grams of persimmon pulp and work it in a small bowl until creamy.
In another bowl, flavor the yogurt with a teaspoon of lemon cream or agave syrup.
Now you can assemble the pudding to your liking with the ingredients provided in the recipe: in a jar, place a teaspoon of lotus pulp and two of chia seeds and half of Greek yogurt.
To create different textures, cut a small plum or other small fruit into cubes and add them in the middle layer.
Repeat the layers until you have used all the ingredients, finishing with the persimmon pulp and the previously knife-chopped dark chocolate.
Garnish with some grated lime for a touch of freshness and enjoy!
And voila… the chia pudding is ready! Dive your spoon into the various layers and savor it!
Bon Appétit from La Cucina di FeFè!
Storage
👉 You can keep the chia pudding in the fridge for about 3 days in glass jars with a lid.
Tips, notes, variations, and suggestions
🟣 *Soaking chia seeds is always mandatory because they have a great capacity for absorbing liquids. If ingested without prior soaking, they could cause dehydration as they would absorb water directly from our body; not only that, soaking makes them easier to digest, also increasing the availability of their nutrients. In fact, as chia seeds are rich in fiber, protein, omega-3 fatty acids, and antioxidants, soaking can help release these nutrients, making them more easily absorbable by the body. If the next day you notice that the seeds have all settled at the bottom and it seems that the milk has not been fully absorbed, don’t worry, just stir vigorously for a minute and let the seeds absorb the remaining liquid. Therefore, I recommend stirring them from time to time during the first 30′ before putting them definitively in the fridge.
🟣You can vary the chia pudding every morning by adding oat flakes, nuts (walnuts, pistachios, almonds, or hazelnuts), or syrup fruits!
🟣You can replace oat milk with fruit juice of your choice or simple water; Greek yogurt can be replaced with simple plain yogurt, etc. and agave syrup with erythritol or honey.
🟣Instead of September plum, you can add cubes of cooked or raw pears or even blueberries or raspberries in the spring season, etc.
🟣Use old jars you have at home, perhaps recycling those of jams and preserves you have already consumed, a choice that also turns out to be totally green, and you’ll be doing good for the planet!
