The health food of the moment, chia seeds are one trend that does live up to its billing. Here’s why your next dessert should be a chia seed pudding.
Chia seeds have a lot to offer – as breakfast bowl or smoothie aficionados can tell you. They have an unusual texture when wet, as they swell and soften. Because of their ability to absorb both water and fat, they can be used as a handy ‘free from’ ingredient – replacing flour to thicken sauces or even egg in certain dishes. Pure chia seeds contain no gluten (always check the label for added ingredients or cross-contamination), so can also be used in place of breadcrumbs to cover chicken or fish.
However, what makes chia seeds most attractive is their nutrient per gram content. They are exceptionally high in omega-3 fatty acids, helping to maintain healthy cholesterol levels. One portion (approx 28g or 2 tbsp) provides around a third of your recommended daily fibre intake, as well as selenium (to help your immune system and thyroid), magnesium (helps reduce tiredness and aids the nervous system) and phosphorus (for healthy teeth and bones). One helping of chia also contains around 15% of the iron and zinc you need each day.
Vanilla and strawberry chia seed pudding
Good for: a quick, nutritious dessert
Serves 1
Nutrients per serving:
Ingredients
- 4 tbsp chia seeds *
- 2 tbsp strawberry yoghurt
- 250ml almond milk *
- ½ tsp vanilla essence
- 1 tsp honey *
- Handful of strawberries
* Available at Holland & Barrett
Method
Step 1
Put all the ingredients into a bowl (except for the honey and strawberries) and stir together well.
Step 2
Leave in the fridge for 20 minutes or overnight.
Step 3
Before serving, drizzle with honey and top with berries.
Chia porridge breakfast bowl
Good for: a gluten-free, dairy-free filling start to the day
Serves 1
Nutrients per serving:
Ingredients
- 50g gluten-free porridge oats *
- 250ml almond milk *
- 150ml coconut milk * (plus an extra tbsp to loosen)
- 1 tbsp chia seeds * (plus extra to sprinkle)
- Handful of slivered almond
- Handful of blueberries
- 1 tbsp maple syrup *
* Available at Holland & Barrett
Method
Step 1
Put the oats and milks into a saucepan and bring to the boil, stirring occasionally. Simmer for 3-4 minutes.
Step 2
Add the chia seeds and 2/3 of the almonds and simmer for another couple of minutes until the porridge has thickened and the oats are soft.
Step 3
Transfer to a serving bowl and spoon on the extra coconut milk. Drizzle on the syrup, top with the blueberries, remaining almonds and a sprinkling of extra chia.
Savoury trail mix
Good for: an energy-boosting snack
Serves 2
Nutrients per serving:
Ingredients
- 50g of mixed seeds (we used sunflower *, pumpkin *, sesame * and chia seeds *)
- 2 tbsp soy sauce *
* Available at Holland & Barrett
Method
Step 1
Heat the oven to 220°C. Mix the seeds and soy sauce together and scatter onto a baking tray. Toast for a few minutes, checking frequently to ensure they don’t burn (shake the tray whenever you open the oven door to help them toast evenly).
Step 2
Allow to cool before eating or store in an airtight container.
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