Easy 4-Ingredient Chia Pudding Recipe
Chia pudding is not only a tasty and versatile treat but also offers several health benefits. Here are some of the benefits of chia pudding:
- Nutrient-Rich: Chia seeds are packed with essential nutrients, including fiber, protein, healthy fats (omega-3 fatty acids), vitamins, and minerals. They are particularly rich in calcium, magnesium, and phosphorus.
- Digestive Health: Chia seeds are an excellent source of dietary fiber, which aids in digestion and promotes regular bowel movements. The high fiber content helps prevent constipation and supports a healthy digestive system.
- Weight Management: Chia seeds can be beneficial for weight management. When combined with liquid, they absorb the liquid and expand, forming a gel-like consistency that helps you feel full and satisfied. This can help curb cravings and prevent overeating.
- Energy Boost: The combination of carbohydrates, healthy fats, and protein in chia seeds provides sustained energy. They can be particularly beneficial for athletes or those engaging in physical activities, as they release energy slowly and steadily.
- Heart Health: Chia seeds are a good source of omega-3 fatty acids, which are known for their heart-healthy properties. Omega-3 fatty acids can help lower cholesterol levels, reduce inflammation, and support overall cardiovascular health.
- Blood Sugar Regulation: Chia seeds have a low glycemic index, meaning they do not cause rapid spikes in blood sugar levels. They can be a beneficial addition to a balanced diet, especially for individuals with diabetes or those looking to manage blood sugar levels.
- Antioxidant Properties: Chia seeds contain antioxidants, which help protect the body against damage caused by free radicals. Antioxidants play a role in reducing inflammation and supporting overall health and well-being.
It's important to note that while chia pudding offers various benefits, it should be consumed as part of a balanced diet and in moderation. Additionally, individual results may vary, and it's always a good idea to consult with a healthcare professional or registered dietitian for personalized dietary advice.
- 35 g chia seeds
- 200 ml oat milk
- 2 tbsp honey
- 5 tbsp yogurt
- 1/2 tsp vanilla extract
In a bowl or jar, combine the chia seeds, milk, and sweetener. Stir well to evenly distribute the chia seeds.
Let the mixture sit for about 5 minutes and then give it another good stir to prevent clumping.
Cover the bowl or jar and refrigerate for at least 2 hours, or ideally overnight. This allows the chia seeds to absorb the liquid and create a pudding-like consistency.
After the pudding has set, add in the yogurt and vanilla and mix well.
Serve the chia pudding as is or add your favorite toppings such as fresh fruits, nuts, seeds, granola, or a drizzle of nut butter.
Enjoy the chia pudding immediately or store it in an airtight container in the refrigerator for up to 3-4 days.