Chia Seed Puddings
Tuesday, May 12, 2015
In today’s video of chia seed puddings, I show how to make two delicious chia seed puddings. Chia seeds are touted for their powerful salutary benefits: Included among their vital nutrients are protein, fiber, antioxidants, and ALA (alpha-linoleic acid), a type of omega-3 fatty acid. It seems that nowadays people are shaking these micro-seeds into everything from cereals to salads, from baked goods to beverages. I’m not a fan of the dry chia sprinkle: Chia seeds are most digestible when allowed to soak and swell. Therefore, I favor adding them to blended concoctions, then leaving enough time for the tiny powerhouses to plump. The result is thickened puddings with luscious pebbly beads, reminiscent of tapioca.
The procedure for making chia seed pudding is quick, simple, and consistent. Whiz together a flavorful blend, stir in some chia, and refrigerate for at least 30 minutes to allow the seeds to thicken. The array of potential flavor permutations are vast. In the video, I demonstrate two berry-based puddings, each one ideal to savor alone or to layer into a colorful parfait. You’ll need a stand blender to pulverize the ingredients; a high-powered blender is the gold standard, but it’s not essential.
The first purée that I show has a base of blueberries. Start with 2 cups of the fruit, either fresh or frozen. If you’re using frozen, let the berries rest a few minutes to defrost. Add 1/2 cup cashews, ideally after having soaked them for 2 hours before draining. Soaking the cashews allows for maximum nutrient absorption and digestibility. The sweetener in this pudding is a mere 4 dates. Any variety of date (make sure to remove the pit!) is fine, but the medjool variety is the softest and sweetest. This resulting pudding is sweet enough without being cloying. A couple tablespoons coconut oil—virgin or aroma-free—will also help keep your blood sugar stable as well as ensure that the pudding has a luxurious texture. One tablespoon vanilla and a generous sprinkling of cinnamon complete the flavorings. A cup of liquid is necessary for proper blending. In the video, I use coconut water, but plain water would be fine as well. Give the ingredients a good whiz until well combined. Transfer the purée to a bowl or container, then stir in 6 tablespoons chia. The micro seeds need a bit of time to work their magic and swell. Transfer the pudding to the refrigerator and leave for 30 minutes minimum, preferably longer.
The next strawberry chia delight that I show in the video is simplicity itself. Blend well 3 cups strawberries (if frozen, defrost a bit), 1/4 cup raw honey, and 3/4 cup coconut milk, which lends the needed richness and body to the finished dish. Add a splash vanilla, and give a long enough whiz in the blender until the base is smooth. Transfer to a bowl or container, and stir in 1/4 cup chia. Refrigerate for a minimum of 30 minutes, but longer is even better to allow for the seeds to expand as much as possible.
The puddings last refrigerated for at least a week, and they each yield 4 to 6 luscious servings. Either of them alone—or the two in combination—can make a great snack or low-sugar dessert. You can also leave them refrigerated for a convenient grab-and-go breakfast. One favorite breakfast of mine is the combination of puddings layered in a parfait or martini glass with sheep’s milk yogurt. The blend tastes tart and sweet, looks gorgeous, and contains just enough fat, fiber, and fruit to keep you happily sated until lunch.
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