synthroid patient teaching

Chia Seed Pudding with Berry Jam

11th October 2016
Chia Seed Pudding with Berry Jam

 ”Chia seeds were an important food for the Aztecs and Mayans in ancient times. They prized them for their ability to provide sustainable energy…in fact, “chia” is the ancient Mayan word for strength.”(6)

 

Chia seed pudding is my second favorite breakfast! Chia seeds expand in your stomach to help keep you feeling full for hours. It’s a great way to mix up your breakfast routine, which for me usually consists of pastured eggs and veggies (my #1 favorite breakfast). But I can’t eat eggs everyday so this is one way I shake things up. It’s so easy to make and you can keep it in the refrigerator for 3-4 days so feel free to make it in bulk.

 

 Here are the nutritional benefits of my chia seed pudding recipe:

1. Chia seeds are a low carb, low calorie superfood with 11 grams of fiber in just 2 tablespoons!

2. Because chia seeds are a soluble fiber, they form a gelatin-like substance in the stomach (you will get a glimpse of this when you make the pudding) that acts as a prebiotic. Prebiotics are food for the probiotics (healthy bacteria) in your gut. (1)

3. The dietary fiber found in chia seeds helps to promote healthy, regular bowel movements.

4. Coconut milk contains insanely healthy, saturated fats in the form of Medium Chain Fatty Acids (MCFA’s) or Medium Chain Triglycerides (MCT’s), which are easy to break down and don’t require a special enzyme for metabolism. They are converted to energy easily rather than being stored as fat. (2)  The MCT’s in coconut milk may reduce appetite, increase metabolism and help you lose belly fat. (3)

5. Collagen is the most important protein in connective tissue, skin, and bones. Collagen helps heal intestinal permeability (aka leaky gut), and restores the normal mucosal layer in the gut. (5)

 

RECIPE FOR CHIA SEED PUDDING WITH BERRY JAM (serves 4)

 

INGREDIENTS:

For the Berry Jam…

  • 4 cups frozen raspberries or blueberries (or combination of both)
  • dash fine sea salt
  • 3 tablespoons of chia seeds
  • 1-2 teaspoons of fresh lemon juice

For the Chia Seed Pudding…

DIRECTIONS:

Make the jam by adding berries to a medium-sized pot over medium-high heat with a dash of salt. Heat for about 10 minutes to soften the berries. The berries will release a lot of water at this time, don’t worry they will thicken up by the end. After 10 minutes, add the chia seeds and stir. Continue stirring & simmering (lowering the heat if necessary) for another 10-15 minutes until most of the water evaporates and the berries have thickened into a jam consistency. Remove the berry jam from the heat, add the lemon juice and stir. Put jam in the refrigerator uncovered to cool.

Make the chia seed pudding by whisking all  the ingredients except the chia seeds in a medium-sized bowl. Stir in the chia seeds, cover and then put in the fridge for 2-4 hours (or overnight) so the mixture thickens into a pudding consistency.

To serve, divide the chia pudding into 4 equal servings and spread the jam on top. Enjoy!

 

Comments

comments

Powered by Facebook Comments

  • http://daramazziefitness.com/wordpress/wp-content/themes/briefcase