Chia seed pudding with fruit and yogurt

This dessert is not only a satisfying chilled combination of flavors and textures but it really is healthy and uses ingredients that are PowerFoods and fruits on a diabetes diet.

If you haven’t started using Chia seed, you should be incorporating this amazing PowerFood into your diet. Chia seed can be used in so many ways into savory, sweet and adds a nice crunchy texture raw or can be more gelatinous when it is soaked in some type of liquid.

In this dessert, the seeds are soaked in coconut milk with a little dab maple syrup (you can take this out if you are a sugar no in your diet) vanilla and cinnamon. Placed in a mason jar overnight, you get a pudding consistency that is slightly sweet and when combined with Greek Yogurt and fresh berry fruits, creates a delicious and wholesome desert treat!

Outside of the setting time to turn into a pudding, the dessert comes together very quickly and you can easily serve / get four servings for each batch produced in this recipe.

Why use Chia Seed?

Chia seeds are often recommended for managing diabetes due to several beneficial reasons:

1. Rich in fiber: Chia seeds contain a high amount of dietary fiber, particularly soluble fiber. This type of fiber helps slow down digestion and the absorption of carbohydrates, which can help stabilize blood sugar levels after meals.

2. Low glycemic index: Chia seeds have a low glycemic index (GI), meaning they do not cause rapid spikes in blood sugar levels after consumption. This makes them a suitable choice for individuals needing to manage their blood sugar carefully.

3. Omega-3 fatty acids: Chia seeds are a good source of alpha-linolenic acid (ALA), an omega-3 fatty acid that may improve insulin sensitivity and reduce inflammation, potentially benefiting those with diabetes.

4. Nutrient-rich: Chia seeds provide protein, calcium, magnesium, and phosphorus, contributing to overall health and supporting a balanced diet important for diabetes management.

5. Hydration and satiety: When chia seeds absorb liquid, they form a gel-like substance that can aid hydration and promote a feeling of fullness, which may assist in weight management—an essential aspect of diabetes control.

Including chia seeds in the diet can be done in various ways, such as adding them to smoothies, yogurt, salads, using them as an egg substitute in recipes or in this instance creating a pudding for sweet or even savory dishes. It’s crucial for individuals with diabetes to monitor their carbohydrate intake and blood sugar levels as part of their overall management plan, under the guidance of a healthcare provider.

Ingredients

1/4 cup Chia seed – used in this recipe is made into a pudding with the use of coconut milk and other flavorful ingredients

2 cups coconut milk or one cup of almond milk

2 tbsp Greek Yogurt – adds a bit of a smoother and sweet sour taste when spooned with the Chia pudding

1 tsp Maple syrup no sugar

Strawberries

One of the power berry fruits that you can utilze eating raw or as an ingredient to any meal including delicious dessert. This strawberry is a total winner with the pudding and yogurt combo offering a taste of sweet and sour combined.

Blue berries

This is that quintessential fruit that is a must have in your kitchen and for the diabetic for its multitude of uses into drinks, dessert, savory treats, salads or even eaten on its own. It gives that perfect color contrast to the strawberry and adds a punch of color to this dessert and is also a powerful fruit and anti-oxidant

1 tsp Cinnamon – a perfect compliment to the creamy pudding texture of the Chia Seed

1 tbsp of Vanilla extract – this gives a nice finish and additional flavoring and taste of vanilla to complement the Chia pudding and yogurt

Instructions:

1. Combine ingredients: In a bowl or jar, mix together the chia seeds, coconut milk, and optional maple syrup or no sugar sweetner and vanilla extract. Stir until well combined.
2. Chill: Cover the bowl or jar with a lid or plastic wrap and refrigerate for at least 2 hours, preferably overnight. This allows the chia seeds to absorb the liquid and thicken to a pudding-like consistency.
3. Stir: After the first hour in the fridge, stir the mixture to prevent clumping and ensure even absorption of the liquid.
4. Serve: Once the chia pudding has thickened to your liking, serve it plain or topped with fresh fruits, nuts, or any other toppings you prefer.
5. Store: Store any leftover chia pudding in an airtight container in the refrigerator for up to 3-4 days. Stir before serving if it thickens further.

Variations:

• Chocolate Chia Pudding: Add cocoa powder or chocolate chips to the mixture before refrigerating.
• Matcha Chia Pudding: Mix in matcha powder for a unique flavor.
• Fruity Chia Pudding: Blend fresh or frozen fruits with the coconut milk before mixing with chia seeds.

Making chia pudding with coconut milk is not only delicious but also provides a nutritious snack or breakfast option, rich in fiber and healthy fats. Enjoy experimenting with flavors and toppings to suit your taste preferences!

Putting it all together

Plating your finished dessert should be fun, colorful and delicious, so make it a celebration in a cup or glass dish to make it a feast for the eyes. I chose a beautiful glass cup that really makes it a special dessert treat that you want to dig in quickly.

PLace one of two scoops of the pudding and then top off with your favorite garnishes and in this case we added some fresh fruit of powerful antioxidant blueberries and sweet strawberries.