Greek Yogurt Chia Seed Pudding
Need some sweetness in your life that also packs a healthy punch. Check out Chia seeds. Chia seeds are small but astoundingly nutritious, offering a wide range of health benefits due to their rich content of essential nutrients:
1. Fiber: Approximately 9.8 grams of fiber per ounce (28 grams), aiding in digestion, promoting satiety, and supporting heart health by lowering LDL cholesterol levels.
2. Omega-3 Fatty Acids: Chia seeds are a top plant-based source of alpha-linolenic acid (ALA), an essential omega-3 fatty acid that supports heart and brain health.
3. Protein: They provide about 4.7 grams of protein per ounce and contain all nine essential amino acids, making them a complete protein source.
4. Antioxidants: Rich in antioxidants like quercetin, caffeic acid, and chlorogenic acid, which help combat oxidative stress and inflammation.
5. Essential Minerals: Chia seeds are abundant in minerals such as calcium (14% DV), magnesium (23% DV), phosphorus (20% DV), and iron (12% DV) per ounce, supporting bone health, energy production, and immune function.
6. B Vitamins: They contain B vitamins like thiamine (B1) and niacin (B3), which are vital for energy metabolism and nervous system health.
7. Hydrophilic Properties: Chia seeds can absorb up to 12 times their weight in water, forming a gel-like substance that can aid in hydration and prolong feelings of fullness.
8. Skin Health: The omega-3s and antioxidants in chia seeds contribute to skin hydration, elasticity, and protection against aging.
9. Blood Sugar Regulation: Their high fiber content can help stabilize blood sugar levels by slowing the absorption of sugar into the bloodstream.
10. Heart Health: Regular consumption of chia seeds may help reduce blood pressure and improve cholesterol profiles, thereby supporting cardiovascular health.
Incorporating chia seeds into your diet is simple—they can be added to smoothies, oatmeal, yogurt, or used to make chia pudding (recipe below). It's advisable to start with about 1 tablespoon per day and ensure they are soaked in liquid to prevent digestive discomfort.
Greek Yogurt Chia Seed Pudding
Ingredients:
1 C plain Greek yogurt (whole milk for creaminess)
¾ C unsweetened almond milk (or milk of choice)
¼ C chia seeds
1 T maple syrup or honey (adjust to taste)
1 t vanilla extract (optional)
Pinch of sea salt (optional)
Instructions:
Whisk together the Greek yogurt, almond milk, maple syrup, vanilla extract, and salt
Stir in the chia seeds
Cover and refrigerate for at least 4 hours or overnight, until the mixture reaches a pudding-like consistency.
For more “ymminess,” add:
Fresh berries or dried fruits
Nuts & Seeds: Almonds, walnuts, pumpkin seeds, or flaxseeds.
Sweeteners: Maple syrup, or honey
Flavor Enhancers: Cocoa powder, cinnamon, or peanut butter powder or nut butters
