Peaches and Cream Chia Seed Pudding
Simple is often the best
If you know me at all, you know I love chia seed pudding. It’s simple, easy, and so filling. I love it so much that I put it on the menu at Story Coffee House when I created the summer menu there. While of course you can always get it there (only through August 2022 on the summer menu, anyways), you can also create individual sized portions for yourself throughout the week with my recipe I’ve been using for years. I eat it in the bowl but often to-go since it’s already in the mason jar and requires no heating at all.
I also often add in Four Sigmatic’s protein powder, which is probably one of the protein powder’s I’ve ever used that doesn’t upset my stomach and also has tons of mushrooms in which I get benefits from. Just add in 1/2 cup more of almond milk when using the protein powder. Protein powder helps to thicken the pudding and add a bit more protein into the dish, although chia seeds are already a pretty amazing source plant-based protein.
Nutrition
These little guys truly pack such a strong nutritional punch. Chia seeds have been known for their health benefits for centuries, but even more so recently with the rise in dietary emphasis on omega-3 fatty acids and their powerful effects on the prevention in heart disease, cancer, and other chronic health conditions. Just 100 grams (approximately 6 tbsps) of chia seeds have 17 grams of plant-based protein, which is much more than most seeds. This serving size also contains 335 mg of magnesium (almost all of the RDA), which is known as the “relaxation mineral” and a co-enzyme in several body reactions that regulate energy production. Chia seeds are also dense in calcium and, of course, omega-3 fatty acids. The most important nutrient to me is the high fiber content of chia seeds, which contain up to 34 grams per this serving size. Almost all of us need a bit more fiber for GI regulation/health, but also to help prevent the development of heart disease. (1) (2)
I used white chia seeds just because they’re different and fun, but there is no nutritional difference between the black and white chia seeds; the outer shell of the seed is just a different color. Soaking chia seeds will allow you to get more of the nutrients because you break down this outer shell. This is the case for most plant- based foods - the outer shell is there to protect the plant, so the more the plant wall is broken down the easier the nutrients are released and absorbed into our bodies. (3) (4) The white color makes it feel more like “cream”, with the peaches, along with the cashew milk yogurt and almond butter that adds a fatty texture to this high fiber dish.
Recipe
View the chia seed pudding recipe here, but add in 1/2 cup more of milk when using protein powder
Toppings:
1 small fresh peach
Extra large scoop of Forager Unsweetened Cashewmilk yogurt
Organic roasted pecans
Trader Joe’s unsalted almond butter (the best of the best almond butter)
Drizzled with organic honey and sprinkled with organic cinnamon (except for you, Emily)
Be freaking creative.
Nutritional References:
1) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6994964/#:~:text=Chia%20seeds%20contain%20healthy%20%CF%89,myricetin%2C%20quercetin%2C%20and%20others.
2) https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/#:~:text=Magnesium%20is%20a%20cofactor%20in,%2C%20oxidative%20phosphorylation%2C%20and%20glycolysis.