From Chia Pets to our Kitchens
By now, we’re all familiar with Chia, that South American seed that migrated from those cute little green pets at Christmas time to a nutritional powerhouse in natural food stores. We see it everywhere now: cereals, bars, cookies… just to name a few.
Even though chia was eaten by South Americans for centuries, we Americans were slow to catch on. I was the keynote speaker on gluten-free grains at a Gluten Intolerance Group conference in 2008—when Chia was just beginning to get attention in the U.S.—when an audience member asked me how to use it in gluten-free cooking. I didn’t have a lot of advice for her since I had barely begun to use it myself.
Since then, it has become a staple in my kitchen. I use in my morning smoothies for extra protein, add it to muffins or replace poppy seeds in salad dressings, and I’m especially fond of Chia Pudding, which is so simple and easy to make.
Nutritionally, chia is a powerhouse and that’s the main reason I use it since it doesn’t have much of a distinct flavor of its own. Chia seeds contain healthy omega-3 fatty acids, carbohydrates, protein, fiber, antioxidants, and calcium. And, another advantage is that chia seeds don’t have to be ground (as do flaxseeds) for our bodies to absorb those nutrients. So, try this easy pudding; you’ll love it.
Chia Pudding
Reprinted with permission from www.GfreeCuisine.com
Chia is a South American seed, known for its extraordinary nutrition qualities. The word “chia” means stamina or strength in the Mayan language and Aztec warriors used it for endurance. I often eat this cool pudding for breakfast during the hot summer months when hot cereal just seems, well… too hot. But it makes a great dessert anytime, but especially in summer, topped with fresh fruit for garnish.
Makes 4 servings
Preparation time: 2 minutes
Chilling time: overnight
4 to 5 tablespoons Bob’s Red Mill chia seeds (less for thinner pudding; more for thicker pudding)
2 cups milk of choice (you can use cow’s milk; I like soy milk or coconut milk)
1/3 cup sweetener of choice (maple syrup, agave nectar, honey, sugar)
1 teaspoon vanilla extract
Shake all of the ingredients together in a screw-top glass jar and refrigerate overnight. Be sure to shake or whisk a few times during the first two hours to redistribute the seeds or else they stick to themselves and you will have a gummy layer of seeds at the bottom. The consistency is similar to tapioca pudding. If you prefer a smoother texture, grind the chia seeds in a blender before blending with the other ingredients.
Per serving: 200 Calories; 6g protein; 6g total fat; 3g fiber; 2 g saturated fat; 31 g carbohydrates; 70mgs sodium; 5 mgs cholesterol
NOTE: for Chocolate Chia Pudding, stir in ¼ cup Hershey’s chocolate syrup or your favorite chocolate syrup before chilling