chia pudding parfait

February 2, 2016 ,

Everyone loves parfait! Right?  Whip up this pudding overnight for a simple and delicious breakfast or dessert.

If you haven’t tried chia seeds before, this recipe is an easy way to test them out.  These little seeds soak up whatever liquid they are placed in, expanding many times their original size, up to 12 times their weight in liquid.  You may find them used as an egg-replacer in other vegan recipes because when soaked in water they become gelatinous like egg whites.  In this recipe, the chia seeds soak up the almond milk, giving the chia pudding a consistency similar to greek yogurt.

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This seed is a natural source of omega-3 fatty acids, soluble and insoluble fibres, and proteins in addition to other important nutritional components, such as vitamins, minerals, and natural antioxidants.

Toppings for these parfaits could be berries, nuts, shaved coconut, the options are endless!  Try out whatever fruit and nuts you have on hand to find your favourite version.  I like to use berries since they dissolve into the pudding, and nuts for a bit of a crunchy texture to an otherwise creamy dish.

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Yields: 2 parfaits (1 cup pudding per parfait)

Ingredients:

Pudding

  • 2 cups unsweetened almond milk
  • 1/3 cup chia seeds
  • 1/2 tsp vanilla extract

Toppings

  • 1/2 cup mixed berries (raspberries, blueberries, blackberries, etc.)
  • 1 tbsp nuts or seeds (slivered almonds, pumpkin seeds, etc.)
  • 1 tsp maple syrup or agave nectar (optional)

Directions:

1. Mix together chia seeds, almond milk, and vanilla in a medium bowl, scraping down the sides of the bowl.  Cover and refrigerate 6 hours or overnight.  The chia seeds will absorb the milk and give the mixture a pudding-like thick texture.  After letting it sit, whisk the pudding well to break up any clumps that may have formed.

2. Prepare parfait by layering chia pudding with toppings such as berries and nuts.  Drizzle maple syrup of agave on top for added sweetness.

Notes:

Make it gluten-free: Chia seeds are naturally gluten-free

Chia pudding will keep well in the fridge for 2 days.Chia Pudding Nutrition

 

 

 

 

 

 

 

 

References:

Nutrition facts from: CRON-O-Meter

Chia seed nutrition. (2016) Retrieved from: nutritiondata.self.com

Muñoz, Loreto A., Angel Cobos, Olga Diaz, José Miguel Aguilera (2013).  Chia seed (Salvia hispanica): An ancient grain and a new functional food. Food Reviews International 29 (4): 394–408. Retrieved from: tandfonline.com