Coconut Chia Pudding

My Coconut Chia Pudding recipe makes a great breakfast (or snack).  It is full of nutrition for the start of the day but won’t weigh you down, and pack it in a container if you need to take breakfast to work with you.  Chia puddings are generally best made several hours before you want to eat them and this can be made the night before to be ready in the morning.   Now that it’s spring I love adding fresh berries to it that I buy from the weekend markets, but you can top it with your own favourite seasonal fruit.   Delicious!

Nutritional news:

Chia is a seed that is high in plant based Omega-3 as well as  a soluble fibre known as mucilage – both of which assist in the lowering of cholesterol, trigycerides and supporting good arterial function.  This is believed to be due to reduced intestinal absorption of bile acids.

When soaked in liquid for a period of time, chia seeds expand and become gelatinous.    This creates the mucilage which has substantial health benefits.

In addition to heart health, mucilage supports digestive health. As a fibre it can be beneficial in regulating transit time through the bowel as well as supporting gut healing in certain cases.  Some mucilage rich foods can also regulate blood sugar response to a meal containing glucose as it delays its absorption through the intestinal membrane.

However, it is important to note that in some health conditions of the gut (i.e. autoimmunity, inflammatory bowel disease or gut dysbiosis), seeds and their mucilage can be aggravating and may need to be avoided.

 

Ingredients:

1 cup coconut water
1/4 cup white chia seeds
2 tablespoons coconut yoghurt (I prefer CoYo brand)
1/2 teaspoon vanilla bean paste or powder
fresh raspberries
extra coconut yoghurt to serve

*If you want more protein, you can add a tablespoon of your favourite protein powder.

Method:

  • Combine coconut water, chia seeds and vanilla into a shaker or large glass jar and mix well until combined.
  • Add the coconut yoghurt and mix through the chia coconut mix. Give the chia seeds another stir after 2 minutes.
  • Place chia pudding into the fridge for at least 2 hours or overnight and allow it to set.
  • Spread another 2 tablespoons of coconut yoghurt over the set chia pudding

 

Enjoy.