Easy Vegan Chia Seed Pudding: Healthy, Fiber-Rich Dessert

Chia seed pudding is not only a versatile and delicious dessert but also a powerhouse of nutrition. Rich in omega-3 fatty acids, it supports heart health and reduces inflammation. Each serving provides a good source of fiber, promoting digestive health and keeping you full longer. Chia seeds are also packed with essential vitamins and minerals, including calcium, magnesium, and antioxidants, making this pudding an excellent choice for a healthy diet. Easily prepared overnight, it serves as a convenient grab-and-go treat that can be customized with your favorite fruits or toppings. Enjoy this nutritious indulgence guilt-free!

Ingredients

- 1 cup almond milk (or any plant-based milk)

- 1/4 cup chia seeds

- 2 tablespoons maple syrup (or honey, if not vegan)

- 1 teaspoon vanilla extract

- A pinch of salt

Method of Preparation

1. Combine Ingredients: In a mixing bowl, whisk together almond milk, chia seeds, maple syrup, vanilla extract, and salt until well combined.

2. Refrigerate: Cover the bowl or transfer the mixture to a jar with a lid. Refrigerate for at least 4 hours, or overnight, allowing the chia seeds to expand and thicken.

3. Serve: Stir the pudding before serving. You can layer it with fresh fruits, granola, or cacao for added flavor and texture.

Nutrition Value:

1. 1 cup almond milk (or any plant-based milk)  

- Calories: Approximately 30-60 (depending on the brand)  

- Carbohydrates: 1-8 grams  

- Protein: 1-2 grams  

- Fat: 2-4 grams  

- Sodium: 100-200 milligrams  

- Cholesterol: 0 milligrams  

- Vitamins: Vitamin E (antioxidant), Vitamin D (if fortified)  

- Minerals: Calcium, Magnesium  

Nutritional Benefit: Almond milk is low in calories and provides healthy fats. It is often fortified with calcium and vitamin D, supporting bone health and immune function.

2. 1/4 cup chia seeds  

- Calories: 180  

- Carbohydrates: 15 grams  

- Protein: 6 grams  

- Fat: 9 grams  

- Sodium: 5 milligrams  

- Cholesterol: 0 milligrams  

- Vitamins: B vitamins (B1, B2, B3)  

- Minerals: Calcium, Iron, Magnesium, Phosphorus, Zinc  

Nutritional Benefit: Chia seeds are high in omega-3 fatty acids, fiber, and protein, promoting heart health, digestive health, and satiety.

3. 2 tablespoons maple syrup (or honey, if not vegan)  

- Calories: 104  

- Carbohydrates: 27 grams  

- Protein: 0 grams  

- Fat: 0 grams  

- Sodium: 2 milligrams  

- Cholesterol: 0 milligrams  

- Vitamins: Antioxidants (polyphenols)  

- Minerals: Manganese, Zinc  

Nutritional Benefit: Maple syrup provides a natural sweetener with some minerals and antioxidants, offering a healthier alternative to refined sugars.

4. 1 teaspoon vanilla extract  

- Calories: 12  

- Carbohydrates: 0.5 grams  

- Protein: 0 grams  

- Fat: 0 grams  

- Sodium: 0 milligrams  

- Cholesterol: 0 milligrams  

- Vitamins: None significant  

- Minerals: None significant  

Nutritional Benefit: Vanilla extract adds flavor and aroma without adding significant calories, and it may contain some antioxidants.

5. A pinch of salt  

- Calories: 0  

- Carbohydrates: 0 grams  

- Protein: 0 grams  

- Fat: 0 grams  

- Sodium: Approximately 2-5 milligrams  

- Cholesterol: 0 milligrams  

- Vitamins: None significant  

- Minerals: Sodium  

Nutritional Benefit: Salt enhances flavor and can help with hydration when consumed in moderation, but excessive sodium intake should be avoided.