What first intrigued me about chia seeds are their unique nutritional profile. Just 2 tablespoons provide 5 grams of fiber and 4500 mg of alpha-linoleic acid (omega 3’s) along with protein, calcium, vitamins and other minerals. When these seeds are hydrated in liquid, they form a gel and suspend in that liquid. They add texture to smoothies and are the gelling agent in this pudding recipe. If you are new to them, this recipe is a great place to start!
Sweet Orange Chia Seed Pudding (serves 4)
1 cup of low-fat milk
1/2 cup freshly squeezed orange juice
Zest of 1/2 orange
3 tablespoons maple syrup
1/4 cup non-fat plain Greek yogurt
1/4 cup Chia seeds
Toppings: orange sections and shredded coconut
In a small bowl, mix together milk and maple syrup. Add Chia seeds and mix well. Let sit for 5 minutes and stir again. Refrigerate for 2 hours (or overnight), stirring again after first hour. When ready to serve, stir in orange juice, zest and yogurt, and thoroughly combine.
Pour into individual serving bowls and top with orange sections and shredded coconut. Enjoy!