Chia Pudding – an Excellent Source of Dietary Fiber
As I mentioned in one of my previous posts, chia is still a novelty ingredient for me, and I am fascinated by it: it is almost difficult to believe that so much goodness can hide in such tiny seeds, and dietary fiber is one of them. Since 34% of chia is dietary fiber, it makes it one of the best sources in the world.
All types of plant food include dietary fiber – components that our body cannot absorb or digest, so they go through our digestive system almost intact. And what it means to us is that high fiber food, in general, has fewer calories for the same volume as other types of food, which helps maintain a healthy weight.
Based on dissolving (or not) in water, there are 2 types of fiber: soluble and insoluble. Chia seeds are an excellent source of soluble fiber which is very beneficial to us because:
- it reduces the risk of heart diseases by helping to lower the blood cholesterol and
- it reduces the risk of developing type 2 diabetes by slowing down the absorption of sugar.
Adults should daily consume 20-35g of dietary fiber. If we consider having recommended 2 tablespoons of chia seeds (25-30g) per day, that tiny amount will provide us with approx. 40% of recommended daily intake of fiber in one go!
Since chia is so beneficial to our health then why not start a day with a delicious and easy to prepare Chia Pudding for breakfast? Which in truth is so good, it could also be served as a dessert.
Chocolate Chia Pudding with Raspberries [vegan]
A healthy recipe for a chocolate dish that can be served for breakfast or as a dessert.
Servings 1-2 people
Prep Time 10 minutes
Passive Time 90 minutes
Pour the chia seeds into a small bowl with the almond milk, stir well with a fork and put in a fridge for min. 1.5 hours or overnight. If possible, stir again after 15 min.
Add the cocoa powder and 2 tsp of the maple syrup to the chia and stir well.
Liquidize or mash the raspberries with the 2 tsp of maple syrup.
Serve in a glass layered chocolate chia and raspberries.