Chocolate Coconut Chia Pudding
Chocolate pudding so good for you, you can eat it for breakfast!
Chia seeds come from a flowering annual in the mint family and have been around for centuries. They've become especially popular in the past decade, often touted as a "super food". I don't like this label. I think all whole foods have value, but I can see why it's risen in popularity. Chia seeds are one of the richest sources of antioxidants, are high in soluble fiber helping keep you full longer, and are high in linoleic acid, an omega-6 fatty acid that helps the body absorb fat-soluble vitamins (read more here).
And that's not all. Chia seeds have also been used to enhance exercise performance with carbohydrate loading. Ounce per ounce, they're a richer source of protein, vitamins and minerals than oatmeal. Chia seeds also contain alpha-linoleic acid, an omega-3 fatty acid. Researchers even set out to determine the usefulness of chia seeds in preventing and reversing insulin resistance with favorable results in studies on rats. However, more research is needed to determine effectiveness in humans.
But enough about fats and rats. Let's make this delicious good-for-you treat, shall we?
There are a lot of varying chia seed pudding recipes out there. I adapted this one from Dana Shultz @minimalistbaker. If you haven't visited her website yet, you MUST! She is brilliant and will not disappoint.
There are two kinds of chia seeds, black and white. There is no significant difference in nutrient or flavor profiles between the two. The white seeds are more tan or light gray in color and will not produce a "white" pudding like tapioca. If you don't see them in your supermarket, you can purchase them here.
Chia seeds need some time to soak in whatever liquid you are using. If you prepare them the night before, they make an excellent busy morning breakfast the whole family will enjoy. You can also put this pudding in individual containers to use in school and work day lunches!
Process: PRINT HERE.
Total Time: 10 minutes (plus soaking time) Prep time: 10 minutes Soaking time: 8 hrs or overnight Cooking time: 0
For 4 servings:
2 cups nut milk (I use cashew)
1/3 cup + 2 Tbsp chia seeds
3 Tbsp maple syrup (grade A or B)
1 tsp vanilla
1/8 tsp salt
1/4 cup unsweetened cocoa (cacao) powder
1/3 cup unsweetened, large flake coconut, toasted
1/2 cup fresh raspberries, whole or cut in half
Thai basil or mint leaves (optional)
Edible flowers, like pansies, violets, borage, geranium (optional)
Sprinkling of cinnamon (optional)
Alternatively, you can swap out the vanilla for almond extract and the coconut for sliced toasted almonds!
1. Combine all ingredients except maple syrup (and garnishes) in a medium bowl and whisk thoroughly.
2. Add maple syrup and whisk again. Taste and adjust sweetness if necessary. I prefer less sweet.
3. Cover and let rest in the refrigerator 4-6 hours, or overnight, until it has thickened to a pudding consistency.
4. Serve chilled with garnishes. Covered pudding can be kept in the refrigerator for 2-3 days.
When you make this, let me know how it turned out. Be sure to take a photo and tag me #chefcatherinebrown. I love seeing what you make!
Disclosures: None. This post was not created in affiliation with any product or brand. The opinions expressed are my own. I will only write about products that I trust and use.