Designer Breakfast and Snack
The main player in this recipe is the Chia Seed. Chia seeds are the edible seeds from the 'Salvia hispanica' plant. You will find them in two main colors- black or white. Chia, part of the mint family (although you cannot smell or taste mint!) is a gluten free seed that is known for its fibre, protein, and healthy Omega-3 fatty acids! Its origin is believed to be from Central America and was a staple in the ancient Aztec diet. It is also a good source for calcium, magnesium, B vitamins and loaded with antioxidants. This tiny seed has mucilaginous ( or gelatinous) properties, that activate when soaked! It turns plain seeds into a creamy pudding within minutes! Chia can also be used an an egg substitute in recipes which require binding properties.
This is a ‘made for you’ recipe that is the epitome of the BuildAMeal.BuildABetterBody motto!! This recipe makes a nutritious meal for your week a n d you can choose how to build your perfect morning riser or snack! It’s your very own variety pack!
The recipe starts with “base ingredients” and from there, simply choose the food mood you are in and design from there. In the mood for chocolate or a brownie? That's Monday, while on Tuesday you may feel like you need something clean and fresh- treat yourself to a burst of the 'sweet and tang' with the mango pineapple puree!
Substitutions: You can also sub out the chia and just use Rolled Oats (for overnight soak). Note that the breakfast pudding will not be as creamy.
Grab your spoon and dig in!
Designer Chia Pudding
Preparation Time: 10 minutes
Servings: 2-4
Base Recipe Ingredients:
1 cup of hemp, rice, coconut, oat or other plant mylk, unsweetened
3-4 tbsp of chia seed (3 will be a thinner pudding, 4 will make it thicker)
1/2 cup of quick oats
1 tbsp of maple, date or coconut syrup
REST PERIOD: 60 minutes or overnight in fridge
Designer Chia Pudding Options:
Flavouring your chia breakfast pudding not only adds variety of nutrients but also tantalizes your eyes and tastebuds! This recipe will make 2 larger sized portions or 4 smaller portions. If choosing to have a variety of flavours you will need to adjust the measurement amounts in the next section to accommodate the smaller portions.
Example:
Say you wanted one chocolate brownie, one apple pie - one for each day or for other family members. First, prepare the base recipe. Next, divide out half of the mix into 2 smaller portions. For one chocolate/brownie pudding adjust the cacao to approximately 1 tsp (or to preference). Rest and follow remaining recipe instructions. For one apple pie portion, adjust the cinnamon measurement to 1/4 tsp and follow recipe instructions. Use the remaining half to make other flavours!
To make:
Chocolate /Brownie: 1 tablespoon of cacao or carob powder (roasted or raw) mixed in with base ingredients (before the 60 minute or overnight rest.) After rest period, layer with nuts and seeds, dried fruits and your choice of a nut butter -swirl it in! Yum!
Cinnamon Apple Pie: 1/2 tsp of cinnamon mixed in with the Base Recipe, then layered with 1 one diced apple, walnuts and/or pecans and raisins after the rest period.
Berry Pie: 1/2 cup mixed berries, layered along with a swirl of 1 tbsp of your choice of nut butter. Layer bottom and top with fruit, nuts and seeds.
Mango/Pineapple: pureè 6-8 chunks of frozen mango with 2-3 chunks of frozen pineapple in a small blender. Purée can be mixed in or layered after resting period. Top or layer with ingredients below. Refrigerate the remaining purée and place in fridge; use within 3 days.
Vanilla: add 1/4 tsp of vanilla extract mixed in with base ingredients, before rest period.
Granola: see link below for recipe. Use as a layer and topping.
Topping or Layering Ingredients
Top or layer after the rest period:
Small nut chunks (walnuts, pecans, cashew ….)
Seeds (flax, hemp, pumpkin, sunflower)
Dried Fruits (cranberries, golden berries, raisins, mulberries, cherry, apricots….)
Coconut (shredded unsweetened, toasted or flakes)
Fruit purées , fresh fruits (apples, berries, banana, mango, mandarins, kiwi….)
Nut Butter: 1 tbsp of your choice of nut butter, mixed or drizzled in after resting period (goes with options Berry Pie, Apple Pie, Chocolate, Granola option).
Ginger Cashew Granola: great layering and topping ingredient.
Preparation:
in small bowl whisk together the plant mylk and chia seeds, sweetener of choice and vanilla if using.
add in dry options like cacao or carob, cinnamon, if using
allow to sit minimum 1 hour, 3-4 hours is better, overnight in fridge is optimal.
after resting period, design your pudding by layering the in the ingredients
top of with fruit, berries, nut, seeds or granola.
Pro-Tips:
to make multiple puddings double the recipe and store in individual size containers for easy access in the mornings.
adding crunch not only adds texture but also exercises the jaw and that helps initiate the digestion process!
adding a variety of ingredients add texture and taste that will bring a balance the flavours and increases enjoyment!
if new to chia, eat smaller portions or use less chia, as the fibre may be too much; also anytime fibre is increased in the diet, an increase in water intake is beneficial to help with any potential constipation!
for those who don’t like the “grainy” texture recent research indicates that you may get more health benefits from the ground chia versus whole- it may be worth a try!!
Contraindications:
those with Inflammatory Bowel Diseases (IBDs) should avoid as it may aggravate these conditions.
always check with your health care practitioner before adding new dietary elements or diets to your routine.
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Disclaimer: The information, including but not limited to text, graphics, images and other material contained on this website are for educational purposes only. This information is not intended to be a substitute for professional medical advice. This information is not intended as treatment, a cure, nor diagnosis. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition or treatment before undertaking any new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read.
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