From the 1980s beloved Chia Pets to 2000s popular functional food, chia seeds are now viewed as a nutritional star. The term “functional food” means that a food offers benefits beyond their nutritional value, such as improving gut health or lowering cholesterol. According to Harvard’s The Nutrition Source, Chia seeds have been studied for potential benefits like reducing appetite, improving blood sugar, and supporting heart health. Nutritionally, chia seeds provide important nutrients, including fiber, protein, calcium, phosphorus, and zinc. They are also the richest plant-based source of omega-3 fatty acids (specifically alpha-linolenic acid, or ALA). Two tablespoons of chia seeds contain around 140 calories, 4 grams of complete protein, and 11 grams of fiber. Keep in mind that chia seeds are not a “miracle ingredient” alone, but work best as part of a balanced, plant-rich diet. Enjoying this simple and delicious chia seed pudding makes a great way to incorporate this “superfood” into your diet!
Our family has been on a chia pudding kick lately. We love the sweet, creamy texture that makes it feel like a treat. (Chef Mom loves its nutritional value and how quick and easy the recipe is!) This version however, packs even more fiber and nutrition by using dates a natural sweetener. With just five base ingredients it’s easy to prepare and endlessly customizable. I make a double or triple batch and keep it in the fridge for a quick breakfast, an afternoon snack, or a wholesome dessert.
SCD Compliant?
Our family follows the Specific Carbohydrate Diet (SCD) to manage our daughter Crohn’s disease. This lifestyle focuses on eating fresh, homemade foods in their whole-food state, including lean proteins, vegetables, fruits, nuts, seeds, and homemade 24-hour fermented yogurt. We avoid foods shown to contribute to inflammation and aggravate IBD symptoms like table sugar, most dairy, grains, processed and artificial foods, and food additives and preservatives. We have experienced much health and success eating this way! Now our daughter has been able to add some typically SCD “illegal” foods back into her diet. Chia seeds are not SCD compliant, but some people, like our daughter, find that chia seeds are eventually tolerable. As always, if you are making changes to your diet proceed slowly and consider working with a dietitian.
Naturally sweetened with dates, this creamy chia pudding is made with just five simple ingredients and no added sugar. Chia seeds are rich in fiber, plant-based protein, and omega-3 fatty acids, making this a nourishing and family approved choice!
Ingredients
Scale
1 cup almond milk (or other plant-based milk of your choice)
1/4 cup chia seeds
3 dates
1 tsp vanilla
pinch of salt
optional (but recommended!) toppings: fresh fruit of choice, nut butters, granola, homemade fruit compote
Instructions
1. Place dates and 1/2 of the milk in a high-speed blender and process until perfectly smooth (I use a Nutri bullet).
2. Once processed add this date sweetened milk and all of the remaining ingredients to a bowl and whisk to incorporate.
3. Refrigerate for a minimum of 15 minutes or overnight before enjoying.
4. Get creative and top with fresh fruit, nut butter granola or our family favorite, homemade fruit compote. (I make this easily by simmering frozen fruit and a little water for 10 minutes until the liquid is mostly evaporated and the fruit is condensed like a jam)
Notes
Dry chia seeds will keep 4-5 years in an airtight container.
This simple chia seed pudding will keep in the fridge for 2-3 days.
