You’re on a search party for a hearty & healthy breakfast option. No wait, you’re looking for an energizing snack. Or is it an invigorating lunch? Whatever your current query may be, I’ve found that chia seeds are a cross-functional recharging resource for just about any occasion. Wow, that sentence sounded so serious. Let me rephrase: I think chia seeds are super crazy rad because they can be used in so many ways. Ahh, that’s better.
I’ve organized this recipe starting with a base recipe. It’s ridiculously simple. I like to think of it as a way to get your feet wet without having to dive in headfirst just yet. This is your opportunity to get creative, friends! You’ll find suggested add-ons below, plus a low-sugar recipe I like.
Before we begin…why chia seeds? This superfood of fantasticalness (is that really a word?) has a 3:1 ratio of Omega-3 to Omega-6. This is a really good thing! While both Omega-3 and Omega-6 are oh so wonderful, we already get a lot of Omega-6 in our diet. So we need to balance things out by getting a solid intake of Omega-3’s (which might explain why Omega-3 seems to be a buzz word in health foods). The best way to get it? Just like most things, in it’s natural form. And in walks the Chia to save the day. Yay! Side awesome note: chia seeds are also a plant-based protein packed option. Double Yay!
Now it’s time to get gooey and create a meal for, well, anytime of the day!
- 3 tbsp chia seeds
- 1/2 cup liquid
- e.g. filtered water (this will make the flavor super plain…but still works fine. You just might need more add-ons)
- e.g. almond milk
- e.g. coconut water or milk
Creation Station: Stir chia seeds and your choice of liquid together in a bowl. Place in fridge for approximately 10 minutes to allow to gel. Tadaaa! This is your base recipe. What will it taste like? Whatever liquid you use. Simple, plain, and possibly sugarless (depending on your liquid of choice). This is why it’s a base recipe…you’re meant to add things to this!
Looking for almond milk? Here are a few options depending on your location and time available:
- If you’re in Southern California, pick up locally-made Rawmond Milk, which is raw, sprouted and organic.
- Learn to make your own with this simple recipe by Whole Foods Market. (it’s easier than you may think!) Contrary to the norm, I love keeping the pulp in my homemade almond milk – it adds nutrients and texture.
- If you buy your almond milk (or coconut milk) at a grocery store, opt for an organic and unsweetened version.
Once you have your base recipe, you can add all sorts of raw and natural goodies. The cleaner your gut is, the easier it will be to listen to it. You’ll notice I have a couple sweeteners listed (honey and maple syrup)…I recommend using the fresh berries or goji berries first and hold out on the honey and maple syrup. In other words, start on the less-sweet side. Also, the sugar in the berries are better absorbed because they’re paired with the fiber naturally found within the fruit. See next section for sample recipe.
- Frozen or fresh organic berries (if they’re frozen, make sure you let them thaw in your pudding)
- Nuts or seeds, e.g. walnuts, cashews.
- Goji berries
- Honey or maple syrup
- Unsweetened coconut shreds
- Cacao nibs
Healthy Pairing Tip: This is one reason why our Happy Dough includes fibrous flax meal. Since we use a wee bit of maple syrup and sometimes dates, Matt and I want to make sure these natural sweeteners are paired with hearty protein and fiber to keep your energy lasting longer. You can use this Healthy Pairing Tip to help you recognize when you eat sugary items (fruit juice) without a fibrous pairing (the skin of the fruit that’s been taken out during the juicing process).
Here is a simple recipe that uses a few of the optional add-ons (above). I hope this helps get the creative juices flowing! Notice the only sweetener in here are the superfood goji berries. Yet the cinnamon adds a nice spice, which I find helps curb the craving for an extra sweetener. Superfood radical radical, if you ask me. Not to mention omega-3 brain stimulations from the walnuts and chia seeds.
- Chia pudding base recipe: 3 tbsp chia seeds + 1/2 cup liquid of choice (see base recipe for examples)
- Once your concoction has gelled in the fridge (approximately 10 minutes), stir in the following:
- 1 heaping tbsp walnuts
- 1 tbsp goji berries (or 1/4 cup fresh berries)
- 1/2 tsp cinnamon
- pinch of sea salt
- Enjoy now or pop into a closed top container and take it with you for lunch!