What’s Raul cooking in the kitchen this month?
Basic chia seed pudding recipe
This month we are focusing on superfoods, and in particular charming chia seeds. Over the last few years, this petite yet powerful seed has become very popular among healthy eaters. Though tiny, it is packed full of healthy goodness and thankfully, very readily available in our supermarkets.
So why incorporate chia seeds into your diet?
Rich in fibre – fab for those of us with big appetites as it makes us feel fuller for longer. A 25g portion (about a 1/4 cup) of chia seeds contains approximately 9g of fibre. The daily recommended amount of fibre for an adult is 30g, so including a 25g portion of chia seeds into our meals per day will help us immensely. Fibre is important for a healthy digestive system and many of us do not reach the daily recommended target.
Rich in healthy fats – Omega-3 fatty acids are known for their anti-inflammatory effects, as well as enhancing brain and heart health. Chia seeds contain omega-3 in the plant form: alpha linolenic acid (ALA). It is much harder for humans to convert ALA into the form preferred by the body: DHA. Therefore the omega-3 content of chia seeds, compared to animal sources such as oily fish, is low. For those who do not eat fish, chia seeds are a welcome addition to the diet, but it’s important to recognise that conversion to DHA is minimal.
High in protein – they are a useful source of plant protein and provide a range of amino acids, particularly for vegetarian and vegan diets.
Great energy – The combination of fat, protein and fibre means the seeds are digested relatively slowly, providing a long, slow release of energy to keep blood-sugar levels stable (helping us avoid the ever easy option of reaching for the biscuit tin for a pick-me-up snack!).
Rich in minerals – such as calcium and magnesium and trace elements such as manganese, which help make enzymes.
Helps keep bones healthy – Chia seeds are known for their calcium content and other trace minerals which play a huge role in maintaining healthy bones. A 25g portion of chia contains 157mg of calcium, which is a significant source of calcium, and believe it or not, more than the amount in 100ml of milk!
So, ready to give them a go?
The great thing is there are hundreds of ways to creatively incorporate chia seeds into our diet. The easiest by far is to simply add them to porridge or smoothies.
A growing trend is one of my favourites… the chia seed pudding! The chia seed pudding is rapidly becoming a staple fridge snack, something tasty to grab and enjoy which will also keep you full and sated for longer.
Basic chia seed pudding recipe
Ingredients:
3 tbsp Chia seeds
1 cup coconut milk (or any other type of milk)
Optional:
Cacao powder 1-2 tbsp
Raspberries
Method:
In a jar, add the chia seeds and milk (add honey or sweetener to taste if needed). Pop the lid on and give it a good shake.
Allow the mixture to rest for five minutes, give it another shake to ensure the mixture is smooth and not lumpy. Place the lid on the jar and place it in the fridge for a few hours, or for best results, leave in the fridge overnight.
The consistency should be nice and thick, not runny. Simply add more chia seeds for more thickness then refrigerate again for another 30 minutes or so.
Serve with berries or any other toppings of choice, and enjoy!
