Chia pudding (dairy and egg-free)

I made this recipe for the first time this morning on a suggestion from my friend, Amie. Chia seeds are high in calcium, fibre, and omega-3’s. This pudding is gluten-free, dairy-free (if made with a milk alternative), and egg-free. Prepare it within minutes for a quick, healthy breakfast or dessert, or make it the day before (keep covered in the fridge). Serve it alone, or with fresh fruit such as blueberries.

Ingredients:

3/4 cup milk (almond, soy, rice, dairy etc.)

2 tbsp dried chia seeds

1/2 banana

1/8 tsp cinnamon

pinch of nutmeg

optional: 1-2 tbsp almond or peanut butter (this will add 100-200 extra calories). 1 tsp sugar, honey, or maple syrup.

Directions:

Blend all ingredients in a blender. Let stand a few minutes (to thicken). Enjoy! Makes 1 serving (about 1 cup)

Nutrition info (one recipe, made with almond milk and without nut butter): 

  • Calories: 200
  • Carbs: 29 g
  • Protein: 4.7 g
  • Fat: 8.5 g
  • Fibre: 10 g
  • Calcium: 285 mg (30% DV)
  • Zinc: 1 mg (about 10% DV)
DV= Daily Value (amount required per day)
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About dinutrition

I hold a Master of Science degree in Human Nutrition. As you can imagine, food is a pretty big part of my life. However, I also enjoy painting, muay thai (yes I can throw a punch), yoga, writing, and am a certified personal trainer.

Posted on February 17, 2012, in breakfast, dairy-free, desserts, gluten-free, Recipes, vegan and tagged , , , , , , , . Bookmark the permalink. 10 Comments.

  1. Reblogged this on Project Live Happy and commented:
    I’m going to try this one!

  2. Yum! I’ve just gotten into chia seeds, myself — I stick a half tablespoon in my water and it keeps my mind wandering to food when I shouldn’t be eating (:

  3. Nice! Thanks Deanna :) I like the idea of adding a nut/seed butter, yum. BTW – I find the black chia seeds gel the best; I’ve had less luck with the white for gelling success.

  4. This sounds awesome. Going to have to try it. We are attempting to lower the amount of gluten foods in our diet.

  5. Reblogged this on Nurturing Wellbeing.

  6. How does it taste if you leave out the sweet stuff? Maybe use some vanilla and cinnamon instead?

  7. Great recipe and a good way to get Omega 3’s! Thanks for sharing!

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