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Chia seed pudding with fruit and nuts

5/11/2014

30 Comments

 
Chia seed pudding with fruit and nuts
Breakfast has always been at the top of my daily food agenda and I've never been one who could skip it. This may have stemmed from my childhood, for my mother took care to ensure that the family left the house, for work or school, with satiated bellies. Our day would begin with a serving of mum's semolina or rice pudding, or perhaps some French toast; or scrambled or coddled eggs. And there was always some fresh fruit, spritzer water and mum's cooked caffè latte on the table.

The tradition continues at The Blue House. My Peter loves his breakfast and, like me, could never start the day without it. When we're travelling, we will either seek out a cafè that offers a decent, reasonably-priced breakfast, or we look for a health-food store that sells ready-to-go breakfast goods, such as chia pudding or bircher muesli. 

Chia is an ancient grain which was grown as a staple food by the Mayans, Aztecs and Southwest Native Americans. 
Chia or Salvia hispanica is a member of the mint family and grows as an annual herb. The seeds readily absorb liquid, making them perfect for jelly-like puddings, such as the one I'm sharing here. 

Chia is well recognised as a 'super food', but is chia really as good as it sounds? Let's ask an expert! My friend and colleague, award-winning nutritionist, writer, Foodwatch blogger, and food commentator, Catherine Saxelby, notes the following about chia seeds:

  • 'Like all seeds, chia seeds are high in fat especially the "good" fats. At around 30 per cent fat, they're lower than sesame seeds (50 per cent) or nuts, but make up for this with an extraordinarily high level of omega-3, which is unusual in the plant world.
  • They have 18 per cent of the plant form of omega-3 called ALA, which is around the same as linseeds (flaxseeds) at 22 per cent, making them one of the richest sources of ALA.
  • Omega-3 is important for heart health and brain function. We usually get this from fish and meat, but plant sources are useful for counter-balancing the omega-6 that we tend to overdo.
  • Their next biggest asset is their fibre content. At 37 per cent fibre, they are an outstanding source of fibre, in particular soluble fibre. They have the ability to absorb a high volume of liquid and become thick and gelatinous, thanks to some mucilages. This, coupled with their low level of available carbohydrate, makes them slowly absorbed.
  • Like almonds and sesame seeds, they have a surprisingly high content of calcium(255mg per 100g compared to 120mg for milk), but how well this is absorbed is debatable. Don't believe all you read on the Chia marketing sites about how much better Chia is than milk. The same can be said for their magnesium, iron, zinc, and copper.
  • To my thinking, Chia have the crunch and appearance of poppy seeds with the omega-3 of flaxseeds.'

Well, it sounds as though chia is a healthy breakfast choice. So, now for my recipe, which I have adapted from Christine Wittich's (V-Spot Cafè) version of chia pudding:

CHIA SEED PUDDING WITH FRUIT AND NUTS
30g chia seeds
1/8 teaspoon ground vanilla bean
1 plump medjool date, chopped
3/4 cup rice milk or low fat dairy milk

To serve: 
1 tablespoon reduced fat coconut milk (less if preferred, or use Greek yoghurt)
1 tablespoon shredded coconut, lightly toasted
1 tablespoon mixed dried fruit, nuts and seeds
(or fresh fruit, if preferred)

Place the chia seeds, vanilla bean powder and chopped dates into a serving glass. Pour over the milk and stir to combine. Cover and refrigerate for several hours or overnight. When you are ready to serve, spoon the coconut milk over the top of the chia pudding, then top with the toasted shredded coconut and the fruit and nuts (or fresh fruit). This makes one (hearty, Peter-type) serve.
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A few of the ingredients for my chia seed puddings

Soak the chia seeds and vanilla and milk in the refrigerator overnight

Chia seed pudding with fruit and nuts

Tell me dear readers, what do you do about breakfast when you're travelling? Do you eat at your hotel? Do you take and make your own breakfast cereal, or do you find an eatery in the area? Or do you skip breakfast altogether?

Thanks so much for taking the time to stop by and comment. I love to hear your opinions. Happy cooking xox.
30 Comments
Jennifer Milk and Honey link
3/11/2014 08:46:49 am

I eat chia most mornings as it's in the muesli I make. I really like chia pudding and will give your recipe a try. When we are travelling, we find a nice cafe and try something new or local.

Reply
Lizzy
7/11/2014 08:18:06 am

Your muesli sounds interesting, Jennifer, is the recipe on your blog?

Reply
Liz link
3/11/2014 01:48:56 pm

I never miss breakfast either, but can you believe I've never cooked with chia? I need to get with the program as your puddings topped with fruit and nuts look fabulous!

Reply
Lizzy
7/11/2014 08:18:36 am

Hi Liz... good to hear you're a breakfast gal... yes, do give this a try when you can : )

Reply
Gourmet Getaways link
3/11/2014 04:01:29 pm

I can't agree with you more! Chia seeds are just packed with the necessary nutrients. I love the breakfast fix you just did. Nutrilicious!!!

Gourmet Getaways

Reply
Lizzy
7/11/2014 08:18:54 am

Thanks so much, Julie! Good word too!

Reply
Tandy | Lavender and Lime link
3/11/2014 04:49:07 pm

We usually stay in self catering units when we travel overseas and we make breakfast every day, like we do at home when we are not at work. This past holiday we stayed at hotels and ate a few hotel breakfasts and some quick espressos and croissants at bakeries. I have never tried chia seeds as they are so expensive here.

Reply
Lizzy
7/11/2014 08:19:16 am

Ah Tandy, I can just smell the freshly baked croissants! Yum.

Reply
[email protected] link
4/11/2014 12:03:35 am

When traveling I always eat breakfast. Not so much at home and I know I'm doing the wrong thing. I start working and before I know it, it's afternoon. This pudding looks great.

Reply
Lizzy
7/11/2014 08:19:43 am

Hi Maureen... I know what you mean... when you're working, the time just flies.

Reply
InTolerant Chef link
4/11/2014 08:29:30 am

Looks great Liz, much nicer in the warmer mornings than cooked oats I usually just take GF muesli bars for breakfast when we travel. At most cafes there isn't a lot of choices for me, although it is improving x

Reply
Lizzy
7/11/2014 08:20:18 am

Hi Bec, GF muesli bars is a good idea... and, yes, I know what you mean about choices in some of the cafes.

Reply
Amanda @ Gourmanda link
4/11/2014 11:29:29 am

I'm a big fan of the idea that breakfast is the most important meal of the day...I always have a big hearty breakfast as well, it really helps to get me going for the day.

Reply
Lizzy
7/11/2014 08:20:35 am

Hi Amanda, another breakfast gal... good stuff!

Reply
Anna @ shenANNAgans link
4/11/2014 12:06:40 pm

My sister in law is all about the chia seeds, she constantly tells me I need more seeds in my life. Guess I better make that a thing, especially if I am making delicious eats like this pudding.
When traveling I always eat breakfast, I love breakfast, its the best meal of the day, the only random thing I do is bring my coffee machine, especially when overseas, its hard to find a decent coffee outside of Australia. Or maybe I am just very picky about the coffee. LOL.

Reply
Lizzy
7/11/2014 08:21:17 am

Anna, you are my kinda gal... I thought I was the only one who packed her plunger or mini espresso machine!

Reply
Catherine Saxelby link
4/11/2014 02:02:24 pm

Great recipe and a nice alternative to Bircher for those hotter summer days. Thank you for mentioning my stats on chia - it's an interesting seed and given that WA produces most of the world's chia, a good one for the country! Like chia's ability to thicken pudds without the need for eggs or heat. Nice one Liz. Regards Catherine

Reply
Lizzy
7/11/2014 08:21:41 am

Thank you, Catherine... always a pleasure and love your work!

Reply
Mandy link
4/11/2014 06:19:37 pm

Sounds fabulous Lizzy.
All these "new" ancient grains are frightfully expensive now that they are coming to the fore.
Have a super day.
:-) Mandy xo

Reply
Lizzy
7/11/2014 08:21:56 am

They are, aren't they Mandy! Such a pity!

Reply
Hotly Spiced
4/11/2014 07:16:03 pm

My mother also made sure we never left the house without having breakfast. I do love the look of your chia pudding. I've recently heard how chia seeds are so good for us so I've been adding them to my breakfast smoothies xx

Reply
Lizzy
7/11/2014 08:22:12 am

Good plan, Charlie, I must try that!

Reply
Beck link
4/11/2014 10:42:03 pm

I’m afraid I’m a bit of a sucker for the fancy breakfasts when travelling - pancakes and eggs Benedict and that sort of thing. My partner on the other hand travels quite a bit for work, and usually tries to eat what ever is closest to his usual muesli.
and I agree - chia is a great product! i haven’t made a plain pudding like this but have used it to make a delicious (vegan) chocolate ‘mousse’...

Reply
Lizzy
7/11/2014 08:23:30 am

Oooh, Beck, I just can't come at eggs Benedict... and what I find when we buy breakfast out is that it's just so expensive and, more often than not, tastes like cardboard.

Reply
Lorraine @ Not Quite Nigella link
5/11/2014 08:22:00 pm

We love making chia pudding. If I make 4 cups, hubby will eat all 4 in one go! :o

Reply
Lizzy
7/11/2014 08:23:49 am

A man after Peter's heart by the sounds!

Reply
Laura (Tutti Dolci) link
7/11/2014 11:34:00 am

Oh I must try this pudding, love the fruit and nut topping!

Reply
Lizzy
18/11/2014 07:37:18 pm

Laura, thank you so much!

Reply
David Scott Allen link
7/11/2014 05:39:32 pm

I have never tasted chia and have been wanting to for a while - this pudding inspires me!

Reply
Lizzy
18/11/2014 07:37:37 pm

Hi David, time you tasted it then? : ) I hope you like it!

Reply

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