(Natural News) Chia seeds (Salvia hispanica) are full of fiber and omega-3 fatty acids, making them the perfect ingredients for this nutritious breakfast. Berry chia pudding also contains blackberries that boost your brain health.
The recipe was developed by Ella Mills Woodward, founder of Deliciously Ella and author of the cookbook “Deliciously Ella: The Plant-Based Cookbook.”
Berry chia pudding contains the following nutrient-rich ingredients:
Like other blue and purple fruits and vegetables, blackberries contain anthocyanins and resveratrol. These pigments that give blackberries their beautiful color are also behind their many health benefits.
Eating blackberries can promote longevity, support healthy brain functioning, and lower your risk of developing Alzheimer’s disease.
The berries boost memory and prevent cell damage. Additionally, consuming blackberries prevents inflammation and slows the progression of cancer.
Chia seeds are available in two varieties: white or black. Brown varieties, which aren’t as common, are chia seeds that haven’t fully matured.
- 140 calories
- 11 grams (g) of fiber
- 7 g of unsaturated fat
- 4 g of protein
Chia seeds also contain antioxidants and minerals such as copper and zinc. Two tablespoons provide 18 percent of the recommended daily amount of calcium.
The fiber in chia seeds is good for digestive health. Chia seeds are complete proteins, which means they contain all nine of the essential amino acids that can only be obtained from food. (Related: Reasons to eat chia seeds, the fiber-rich superfood.)
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Coconut milk is a milky substance extracted from the white flesh of mature coconuts. It is often used as an alternative to dairy milk. It shouldn’t be confused with coconut water, which refers to the liquid inside a coconut.
Coconut milk is a calorie-rich food with high levels of saturated fat. It is also full of vitamins and minerals. However, the nutritional contents may vary depending on the product.
A cup of raw, canned coconut milk contains the following nutrients:
- 445 calories
- 164.71 g of water
- 48.21 g of fat
- 6.35 g of carbohydrates
- 4.57 g of protein
- 497 milligrams (mg) of potassium
- 104 mg of magnesium
- 41 mg of calcium
- 7.46 mg of iron
- 2.30 mg of vitamin C
Berry chia pudding
This recipe serves two.
- 100 grams of frozen blackberries or any other frozen berries
- 1 cardamom pod (split the pod open, then grind the seeds)
- 100 milliliters (mL) of coconut milk (you can also use other plant milk like almond, oat, or rice milk)
- 2 tablespoons of maple syrup
- A bit of lemon juice
- 50 grams of chia seeds
- Use a food processor to blitz the frozen blackberries, ground cardamom, coconut milk, maple syrup, and lemon juice until smooth, then pour the mixture into a bowl. If you don’t have a food processor, use a fork to mash the ingredients.
- Add the chia seeds. Make sure you mix as you add the seeds to prevent lumps from forming in the pudding.
- Set the mixture aside for 10 minutes to let it thicken. Mix the pudding every few minutes so it thickens evenly.
- Store the berry chia pudding in the fridge.
Another option is to turn the pudding into a homemade parfait by adding yogurt and granola in layers on top of the chia pudding.
Since chia seeds have a very mild flavor, it’s easy to add them to other dishes. You can sprinkle chia seeds as toppings on grain bowls, oats, salads, or yogurt. Alternatively, you can add chia seeds when baking bread or muffins.
Take note that chia seeds absorb liquid. This gives the seeds a gel-like consistency, making chia seeds perfect for creamy homemade dressings and sauces.
Eat berry chia pudding for breakfast to boost brain health and improve your digestion.