Decadent Chocolate-Peanut Butter Chia Seed Pudding
“Cha-cha-cha-chia!” Can you think of chia seeds without singing this little jingle in your head (or, if we’re being honest, audibly)? As a child of the 80’s and 90’s, I can’t help myself. These days, chia seeds are being recognized for the little nutritional powerhouses that they are. They are the richest plant source of omega-3 fatty acids.
I have been doing a lot of reading on the various “MS diets” that exist. It is somewhat maddening, because these diets often contradict each other (e.g., the McDougall Program advocates raw food veganism, while the Wahls Protocol advocates consumption of organ meat and suggests that vegetarianism can contribute to developing MS… both of these things simply cannot be true). However, one of the recommendations that seems to be fairly consistent across many of these so-called “MS diets” is to consume more omega-3 fatty acids. This recipe will help you do just that. Omega-3 fatty acids aren’t just good for those of us who are MS patients. Consuming more omega-3 fatty acids can help to reduce the risk of cardiovascular mortality too. Chia seeds are a great source of fibre, which is good for weight loss, maintaining a healthy gut microbiome, regulating blood sugar, and keeping you regular (which can be a problem for some MS patients). Chia seeds are a good source of complete protein, meaning that they contain all nine of the essential amino acids that cannot be made by the body. Finally, chia seeds are also a good plant-based source of calcium, phosphorus, zinc, and copper.
This recipe is gluten-free and can be made with or without dairy, depending on your preference and dietary restrictions.
Ingredients:
4 tbsp (55 grams) of chia seeds (you can use white or black chia seeds, or a combination)
1 cup of milk or a milk alternative of your preference (I used Silk Vanilla Almond Milk)
2.5 tbsp (15 grams) of powdered peanut butter (I used No Sugar Added PB&Me)
1 tbsp cocoa powder
1 tsp vanilla extract
1 tbsp liquid sweetener of your choice: honey, maple syrup, agave syrup, Splenda zero liquid sweetener, Walden Farms calorie free syrup, etc. (I used maple syrup)
Instructions:
This is one of the easiest recipes in the world. Combine all of the ingredients in a bowl and mix it until well combined, then distribute the mixture into 3 small serving containers (I used lidded ramekins) and pop into the fridge for at least 4 hours to set. I usually make this the day before I plan to eat it and let it set overnight in the fridge.
If you prefer a smoother pudding, you can use a blender or an immersion blender to mix the ingredients together. I personally like the texture of whole chia seeds.
You can serve this up plain or top it with a bit of fruit and/or whip cream to dress it up. This one can be enjoyed by my fellow spoonies and non-spoonies alike. Even my two-year old loves this recipe (Shh! Don’t tell him that it’s healthy!)
Nutrition per serving (makes 3 servings):
155 calories
7 grams of fat (most of which is omega-3 and omega-6)
4.1 grams of fibre
5.6 grams of protein
You can make a lower calorie version by using an unsweetened nut milk and/or substituting a calorie-free sweetener for the maple syrup that I used.
