Vanilla chia pudding is another great winner for a quick, healthy breakfast to go in the morning. super quick to put together and soaked overnight it’s ready to go in the morning with or without a handful of berries. I’m not sure anything could be much quicker! Great after exercise and a healthy start to your day to keep you going until lunch. It may soon become one of your favourites!
Chia Seed Health Benefits
Chia seeds are small but pack a punch in the nutrients stakes! A staple in the Aztec and Maya diets they have been praised for their health benefits for years. They are versatile and can be used in many recipes – often added to liquid to make a chia pudding.
Chia seeds are tiny black or white seeds. Historically they were used for medicinal purposes, religious rituals and cosmetics. Today they are used all over the world in many different forms.
A single serve is about 2 tablespoons.
Chia seeds are an excellent source of antioxidants. These antioxidants protect the chia seeds from going off and also help when eaten by neutralising free radicals which can damage cells in the body. The specific antioxidants in chia seeds have protective effects on the heart, liver and general anti-cancer properties.
For example, chia seeds contain chlorogenic acid which may help lower blood pressure and caffeic acid which has anti-inflammatory effects.
Weight loss saviours
The levels of fibre and protein in chia seeds may help with weight loss. Approx 35% of their weight is made up of fibre which is very high! Most of the fibre in chia seeds is soluble fibre. This means is absorbs water and become gel like when mixed with water. This means it can expand in your stomach and helps you feel fuller for longer after a meal as a result.
Therefore soluble fibre can help with regulating your appetite and have resultant weight loss benefits.
It is also thought that the protein in chia seeds can also help reduce appetite and food intake. As with all things, including chia seeds in an balanced, nutritious diet is the best course of action if you’re trying to lose weight.
Other chia seed health benefits
The list of health benefits continue!
Chia seeds are also high in omega 3 which means consuming them may reduce your risk of heart disease. They also include calcium which is important for maintaining good bone mineral density which is an indicator of bone strength.
High blood sugar levels can be reduced through the intake of chia seeds and in some studies they have been found to help individuals who suffer from type 2 diabetes.
Overall chia seeds are a great food to add to your diet and they are super easy to incorporate into your diet! They don’t need any pre-preparation – rather they are good to go when you wish. Add them raw, soaked in water/juice/milk to a recipe, add direct to a smoothie or included in baking…..they can be sprinkled over rice, vegetables, yoghurt…..
This recipe includes them for breakfast – so give this vanilla chia pudding a go!
Vanilla Chia Pudding
Ready to go in the morning a healthy kick to keep you full until lunch
- Bowl
- 3 tbsp Chia seeds
- 1 cup Almond milk
- 1/2 Mashed banana
- 1/2 tspn Cinnamon powder
- 1/2 Scoop Vanilla protein powder
- Handful of berries
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Combine all the ingredients in a bowl (I use a jam jar actually) apart from the berries.
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Leave for a least 10 minutes or overnight in the fridge
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Serve in the morning with a handful of berries and you're good to go for the day. Enjoy!