January 13, 2014 in Food
I kind of passed over my diet these holidays, and even if I haven’t gained much weight, now I’m back on track, mainly for my cholesterol lowering diet. I’m also very happy that this diet had effect on my overall – rising the good and lowering the bad – cholesterol, even if I’ve made my blood test only after 2 months keeping the diet. But I still need to keep it a little more drastically for at least a few more months. One of my favorite breakfast meals and puddings is this vegan – so easy to make – chia pudding. I don’t know if you’ve tried it before, but chia seeds like flax seeds, are highly “hydrophilic”, the seeds absorb water and create a gel. They can hold 9-12 times their weight in water and they absorb it very rapidly – in under 10 minutes, but it’s even better to leave them over night.
Chia seeds are known to have:
• 2 times the protein of any other seed or grain,
• 5 times the calcium of milk, plus boron which is a trace mineral that helps transfer calcium into your bones,
• 2 times the amount of potassium as bananas,
• 3 times the reported antioxidant strength of blueberries
• 3 times more iron than spinach
• high amounts of omega 3 and omega 6, which are essential fatty acids…so these are a complete source of protein, providing all the essential amino acids in an easily digestible form. They are also a fabulous source of soluble fiber.
So now, I always make sure to have them at home for a quick, healthy breakfast or ..dessert. For this pudding you need(1 serving):
• 250ml milk(cow milk, soy milk, coconut milk, any milk…I used almond milk, made very easy by me: boil 750ml – 1l of water, pour it over 1 cup of almonds and blend well, then filter through a dense fabric or strainer..and you have the milk)
• 3 tbs of chia seeds
• 1 tsp honey(or as much as you like, but I don’t usually add too much, just to have a good contrast with the jam)
• a few tsp of raspberry(or any other) jam
Mix with a whisker the chia seeds in the milk and honey. If you’d like to have it right away you’ll have to mix, then leave it a few minutes, then mix again for like 10-15 minutes(I don’t know I haven’t tried) but I’ve left it over night in the fridge. In the morning I’ve covered the top with a small layer of raspberry jam. Absolutely divine! I just loved how soft it was and the fine flavor of the almond milk. I was also amazed how nourishing, a bowl of this pudding, felt! Chia is a wonderful dietary food because when added to liquids, it expands, “diluting” the calories and fats but not the flavor(actually chia has a very delicate flavor, so when added to foods it doesn’t change their own taste). So, this way, you end up eating maybe half the quantity you’d normally eat, but still get all the good nutrients. I hope I gave you one more idea for a quick, easy, healthy breakfast, we all need. ‘Till next time, lots of kisses, my dears!