Chia seeds used to be known only for growing green “hair” on kitschy figurines. But today, they’re a valuable resource for people who want to eat healthy and lose weight. The tiny seeds pack a big punch of nutrition, and they’re also a handy ingredient for making creamy, rich and healthy chia seed pudding recipes.
Two tablespoons of chia seeds have just 140 calories, but they come with a whopping 11 grams of fiber and seven grams of healthy fats. They also give you four grams of protein. It is complete protein, meaning the seeds provide you with all nine of the essential amino acids that your body can’t make.
The oil in chia seeds is high in omega-3 fatty acids, which have been shown to lower unhealthy cholesterol, reduce blood pressure and protect your cardiovascular health, according to a report from Harvard University School of Public Health. Chia seeds also are high in soluble fiber, which slows down your digestion and prevents blood sugar spikes after eating.
Chia seeds may play an even more direct role in weight loss. A group of overweight people consumed chia seeds for 12 weeks as part of a study conducted in Spain. The participants had a “significant but discrete reduction in weight and waist circumference,” says a report in the journal Nutricion Hospitalaria.
The fiber in chia seeds includes mucilage, a sticky substance. When mixed into liquid, chia seeds rapidly absorb up to 10 times their weight. The mucilage turns the absorbed liquid into a gelatin. Soaking chia seeds in milk for a few hours or more yields a creamy pudding with a texture like tapioca. Add your choice of flavorings, like fresh fruit or chocolate, to make a healthy breakfast or snack that satisfies your taste buds and your appetite.
Chia seed pudding recipes are so easy to meal prep and to adapt to your personal preferences. To help inspire you to make your own, we’ve gathered our favorite recipes, including a few that are turbo-charged with protein for the times when you really need extra energy. Because these chia seed recipes are so versatile, you can feel free to adjust the pudding ingredients using the Nutrisystem Grocery Guide!
The bittersweet combination of chocolate and coffee always seems to taste so decadent. For this pudding, we use Nutrisystem Chocolate Shake Mix, so it’s loaded with protein and real chocolaty flavor. Espresso powder heightens the taste without adding more calories.
Get the Mocha Chia Seed Protein Pudding recipe.
Naturally sweet mango gives your pudding a tropical flair and a potent dose of nutrients. For this super easy chia seed pudding recipe, you use coconut milk in the base and layer it on top of coconut-flavored Greek yogurt for even more creaminess. Chunks of mango and shredded coconut complete the dish.
Get the Mango Coconut Chia Pudding recipe.
This balanced snack features fresh apples that are seasoned with cinnamon, then softened and sweetened with heat. They’re the topping in a bowl or mason jar that includes applesauce and chia seed pudding flavored with vanilla and maple syrup. Sprinkle on a few chopped walnuts and you have a crustless pie that you can enjoy anytime.
Get the Apple Pie Chia Pudding recipe.
Mint and chocolate bring out the best in each other, so we make this pudding with cool mint extract, along with matcha tea powder for brilliant green color and healthy antioxidants. It’s layered onto a blend of mashed banana, almond milk (feel free to swap in cashew milk) and cocoa powder for a dairy free treat. A garnish of fresh mint leaves is the flavorful finishing touch. We’re a big fan of this treat for St. Patrick’s Day and it’s one of our favorite chia seed recipes.
Get the Mint Chocolate Chia Seed Pudding recipe.
Chia seeds perform their magic of turning liquid into gelatin in a few hours, but you get even better results when you let it sit overnight. For this colorful and sweet snack, you mix watermelon, yogurt, lemon and stevia with the chia seeds. Come back the next morning and the pudding will be firm and ready to top with more Greek yogurt, fresh fruit and granola.
Get the Overnight Watermelon Chia Seed Pudding recipe.
Nutrisystem Vanilla Shake Mix starts off this pudding with lots of protein and a lightly sweet flavor. Blend it with nonfat milk, mango chunks and chia seeds for a sunny and satisfying breakfast that will fuel your day.
Get the Mango Vanilla Chia Pudding recipe.
Pomegranate seeds are another nutritional powerhouse in a small package. They’re sweet, juicy and loaded with vitamin C. We like to use them as a layer in this pudding made with Nutrisystem Chocolate Shake Mix, a great source of protein. Put it all in a mason jar and you can bring it wherever your day takes you.
Get the Chocolate Chia Seed Protein Pudding recipe.
Chai is a warm drink made with black tea, milk and fragrant spices such as cinnamon, cardamom, ginger and cloves. We use those seasonings to flavor this pudding, made with skim milk, vanilla extract and nonfat Greek yogurt. Just one serving of this pudding provides you with nearly 24 grams of lean protein!
Get the Vanilla Chai Chia Pudding recipe.
The post 8 Chia Seed Pudding Recipes appeared first on The Leaf.
from The Leaf https://ift.tt/Ku1OxMV
