Breakfast

Tropical Chia Pudding

At this stage most people have probably heard about the superpowers of chia seeds and rightly so! They are packed full of nutrients with amazing benefits (all explained in the nutritional info below), but how do we use them? They are small tasteless seeds that can be simply put on top of porridge or salads but it’s their ability to absorb 10 times their weight in liquid that makes them great for making puddings. We love experimenting with all kind of flavours but the tropical flavours of coconut and mango is one of our favourites. You won’t believe how easy these are to make and it requires no cooking!

Ingredients

  • 1/4 cup chia seeds
  • 1 cup coconut milk
  • 1/2 cup mango
  • 1 TBSP honey/maple syrup (optional)
  • Desiccated coconut for decorating

Instructions

  • Mix the chia seeds, coconut milk and honey (optional) in a bowl. Cover with cling film and leave to chill in the fridge while you prepare the fruit.
  • Blend the mango to form a puree.
  • Remove the chia mixture from the fridge and mix.
  • In a jar or glass, layer the chia mixture with the puree. Cover over and leave to set in the fridge for 4-5 ours or overnight.
  • Sprinkle with desiccated coconut before serving.

Nutritional Information

Chia Seeds

  • Highest vegetarian source of omega-3 which plays a role in heart health; lowers blood pressure, lowers blood cholesterol levels and reduces your risk of cardiovascular disease. Omega-3 is also a natural anti-inflammatory which can help arthritis sufferers.
  • They’re hydrophillic meaning they can absorb up to 10 times their weight in liquid.
    • This property means it can absorb excessive stomach acid and relieve symptoms of heart burn and indigestion.
    • The gel it forms when mixed with liquid can also provide a barrier that slows down the conversion of carbohydrates to sugars which is useful in controlling blood sugar levels and helpful to diabetics.
    • Keeps you fuller for longer which is helpful when trying to lose weight.
    • High in fibre; has been shown to immediately relieve symptoms in IBS sufferers and improve digestive health.

Coconut Milk

  • Full of healthy fats including medium-chain triglycerides, although saturated, these digest easily and provide instant energy, antimicrobial properties and may boost your metabolism.
  • Can improve digestive health and can be used to treat the symptoms of a stomach ulcer and acid reflux diseases.
  • A tin of coconut milk can provide half or more of the recommended daily allowance of iron (7-8mg). This high level of iron can help treat anemia.
  • Excellent source of vitamin E which provides nourishment for your skin and hair, can even be used to provide relief from sunburn when applied directly to the skin.

Mango

  • Great source of fibre which aids digestion and also reduces bile secretion, uses insulin more effectively and lowers triglycerides. Also shown to reduce the risk of developing gallstones.
  • Great source of the antioxidant vitamin A which is important for immunity, vision, reproduction and growth.
  • Rich in folic acid which is extremely important during pregnancy.