Chia Seeds
(pudding recipes)

...the little seed that packs
​a big punch
Allison Arida, FNP-C

What the heck are chia seeds?

Chia comes from the desert plant Salvia Hispinania. The plant contains Chia (the seed) and these are edible. Let’s start with the health benefits.

• Two tablespoons of chia seeds have almost 64% more potassium than a banana.
• If you’re constipated, chia seeds are your answer. They have 40% of your daily fiber intake for the day, that’s 8g of fiber for just 2 TBLS.   
• Chia seeds are also relative high in fat, 10g per serving. It means they have 100% more omega 3 fatty acids than salmon. It will keep you full longer.
• They  contain 6g of protein per serving. 
• Relatively low in carbohydrates, 12g per serving and only 4 net carbohydrates minus the fiber.
• Chia seeds also contain magnesium, about 95mg per serving, which means that around 30% of your daily magnesium requirements for the day. 

​Need more convincing?
If I don’t have you sold yet on Chia seeds. They are extremely versatile. You can use them in just about anything. Put some in your shake or smoothie. You can sprinkled them on your eggs or even put them in salads.  You can go head and sprinkle some on your salad too. And have you heard of Chia seed pudding. It’s a low carbohydrate option and satisfying as well. (recipe below)  The base recipe is vegan and gluten free by the way. 

Chia Seed Pudding 

Ingredients

• Chia seed pudding (base recipe) 
• 2 TBLS chia seeds. 
• 1 cup unsweetened almond milk
• ½ teaspoon vanilla extract
• 1 packet of monk fruit stevia (or any kind of sweetener of your choice) 
• Pinch of salt

Directions:
Put all the ingredients in container, place the lid on it and shake until everything is
​well combined.  Place in the fridge overnight until it thickens.  (recipe is for 1 serving)

Variations on the above recipe are endless...

Pumpkin Pie chia seed pudding:

• Add 2 TBLS  of purred pumpkin and some pumpkin spice  seasoning to it. 

Banana Cream Pie chia seed pudding:

• Mash up ½ banana and  1- 2 TBLS  of heavy cream, (can use coconut milk if you want dairy free).  

Chocolate Peanut Butter chia seed pudding:

• Just add a 1 cocoa powder and 1-2 TBLS of PB powder (can use real PB if desired), sprinkle the top with some crushed peanuts.