Did you know that when mixed with liquid, chia forms into a gel making it an excellent thickener for soups and as an egg substitute in vegan recipes? One of the most popular ways to ease into using chia is this delicious breakfast Maple-Infused Chia Pudding. If you’ve noticed tiny black seeds turning up in everything from drinks to smoothie bowls welcome to the chia invasion that started a few years ago and has reached critical mass.
Unlike its fiber filled cousin flax, chia can be absorbed by the body whole. A 2-tablespoon serving contains a healthy 10 grams of fiber, 5 grams of protein, 18% of the daily value for calcium and it’s packed with alpha-linolenic acid omega-3s. Along with all of those goodies come 138 calories and 9 grams of fat so sprinkle onto your cereal, salads and yogurt with discretion.
- 1 cup (8 oz) whole milk or lactose-free for low FODMAP
- 1-2 tablespoons maple syrup
- ¼ tsp vanilla extract
- ¼ cup chia seeds
- ⅛ tsp cinnamon optional
- Whisk together milk, maple syrup and vanilla extract in a medium-sized bowl. Stir in chia and cinnamon if desired.
- Evenly divide between two containers and stir to make sure chia seeds are mixed throughout. Refrigerate overnight from 12-24 hours depending on the type of milk used.
- When ready to eat top with fresh fruit, nuts and / or granola.
When ready to eat top with fresh fruit, nuts and /or granola.
Don’t miss the companion podcast: Will a low FODMAP diet help you?
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