SHA Magazine Healthy nutrition
This easy-to-prepare recipe, packed with flavour and high in nutritional value, is perfect for both breakfast and snacks.
Want to start your day with the energy you need to face all the challenges ahead of you? A delicious chia pudding for breakfast will help you do just that. But you can also use this recipe as a healthy mid-afternoon snack or as a vegan dessert to satisfy your sweet tooth after lunch.
For millennia, chia seeds have been a staple food in the diet of Mesoamerican cultures, like the Aztecs and Mayans, who also used them as medicine and as an offering to the gods. And its no wonder, because their high nutritional value and multiple health benefits have earned these seeds superfood status. In fact, chia is one of the plant species with the highest concentration of alpha-linolenic acid, an omega-3 fatty acid that is associated with a reduced risk of cardiovascular disease. Not only that, but this satiating source of fibre improves digestion and is ideal for weight loss diets. It also provides the body with proteins, B vitamins, minerals, antioxidants and trace elements, which strengthen bones, enhance neurocognitive functions and help regulate blood pressure, cholesterol and blood glucose levels. Chia seeds are gluten-free, making them a healthy choice for people with coeliac disease and gluten intolerance.
Plant-based drinks are a healthy, digestive alternative to animal-based milks, which slow down intestinal transit and can cause constipation, and are not associated with the health problems linked to dairy products.
To sweeten the recipe, use rice molasses, a healthy alternative to refined sugar, and a pinch of cinnamon, which boosts cognitive abilities, promotes weight loss, is cardioprotective and improves mood. Finally, berries (blueberries, raspberries, currants, blackberries, goji berries) have antioxidant and anti-inflammatory properties that boost the immune system and fight oxidative stress.
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2 tablespoons chia seeds
¾ cup plant-based drink
1 teaspoon rice molasses
¼ teaspoon ground cinnamon
Handful of berries
- Place two tablespoons of chia seeds in a cup and add your favourite vegetable drink.
- Add a teaspoon of rice molasses and a pinch of cinnamon.
- Stir until well blended.
- Let it sit for at least 15 minutes, until the chia seeds expand to a gelatinous texture.
- Pour the contents into a larger bowl and add your favourite berries, either as a topping or as layers, alternating the pudding with the berries.