Ananda Kaplan Our easy Blueberry Chia Pudding recipe pairs a sweet, slightly tart blueberry component with layers of rich and creamy chia pudding, creating a luscious dish that is delicious, satisfying and packed full of healthy components. The blueberries are rich in phytochemicals, particularly anthocyanins and polyphenols, that can reduce inflammation, as well as decrease the risk of cancer and heart disease. Blueberries also help improve circulation, maintain brain function, and improve memory.
Chia seeds are a great plant-based source of omega-3 fatty acids, which play an important role reducing inflammation as well as improving hormonal and brain health. To top it off, a little sprinkle of cinnamon goes a long way in enhancing flavor but also provides additional anti-inflammatory components. So between the berries and chia seeds you’ve got a scrumptious powerhouse treat that can be enjoyed at any time of the day. Have it for breakfast to start your day off right, as a dessert, or even as a snack, to give yourself a midday sustainable energy boost. This is a versatile, tasty, healthy treat that is easy to make—Yes Please!
Blueberry Chia Pudding
Ingredients
Blueberry Compote
- 1 cup blueberries*
- ½ lemon, juiced and zested
- 1 tsp maple syrup
- Sprinkle of cinnamon
Chia Pudding
- 2 cups almond milk unsweetened (or non-dairy milk of choice)
- ½ cup chia seeds
- 1 tsp vanilla extract
- 2 tsp maple syrup or honey
- Sprinkle of cinnamon
Topping Ideas: shredded unsweetened coconut; chopped nuts, fresh berries; mint
Directions
- Place blueberry compote ingredients in a small saucepan and cook over medium heat for 5-8 minutes until thick. Most blueberries should have broken down. Stir and set aside to cool. When room temp, place in a jar or container and place in the refrigerator.
- Place all Chia pudding ingredients in a large jar with a lid, a bowl, or a glass container with lid. If using a jar or glass container, put the lid on tightly, and shake. Let sit for 5 minutes and shake again. Repeat this one more time and then place in the refrigerator overnight. If using a bowl, mix with a fork instead of shaking.
- Plating: Use 4 6-ounce mason jars or smaller drinking glasses. Divide a layer of chia pudding, then blueberry compote, then chia pudding. Top and ENJOY!
*The blueberries can be substituted with a different seasonal fruit of your choosing.
Nutrient Highlights
Blueberries: Extremely nutrient dense. Contain high amounts of fiber, vitamins and minerals. They are packed full of antioxidants for immune supporting and anti-inflammatory properties. The antioxidant anthocyanin can repair DNA damage to protect against aging and cancer, and increase overall circulation. Berries are great brain food–improving our overall brain function, boosting our mood and strengthening our memory.
Chia Seeds: Excellent source of fiber (10g in just 2 Tbs of chia!). Loaded with omega-3 fatty acids. Anti-inflammatory and antioxidant properties. When you soak chia in a liquid (i.e. milk or water), it takes on a gel-like texture due to the high fiber content. This gel coats the gut and helps slow digestion to make you feel satisfied. It also helps bulk up stool and feed the friendly bacteria in your gut. It is high in calcium, phosphorus, and magnesium, which can help protect bone health and reduce risk of osteoporosis.
Plant-Based Milk: There are many different plant-based milk options: soy, almond, cashew, oat, pea, hazelnut, etc. All are great nondairy options and in general will have less fat than regular dairy. They are mostly composed of mono-unsaturated fat to support cardiovascular health. Choosing which one is healthiest isn’t usually about the milk base — it’s about what kind of additives are in it. So make sure to read the ingredient list to ensure there is no added sugar, flavoring and thickeners (carrageenan, guar gum, or vegetable oil).
Lemon: Lemons are a very versatile fruit that can be added to savory or sweet dishes. This little fruit packs a lot of bang for its buck, since it contains fiber; various beneficial plant compounds, and up to 51% of your Vitamin C needs. Lemons contain a soluble fiber called pectin, which has been found to make you feel fuller longer and improve gut health. This fruit may also help to prevent the formation of kidney stones by increasing urine volume and pH, making it difficult for kidney stones to form.
Maple Syrup: A sweetener that is an unexpected source of essential minerals for bone health. with more nutrient value than regular table sugar. This means that it will raise blood sugar slower than regular sugar. Also contains polyphenols to reduce inflammation and support a healthy immune system. The darker the maple syrup the higher the level of antioxidants. Note: Be sure to carefully read the food label when shopping for maple syrup. Many stores sell “maple-flavored syrups”, which is higher in refined sugars and high-fructose corn syrup.
Cinnamon: It has been shown to enhance motor function and normalize neurotransmitter levels. It can help improve insulin sensitivity and maintain stable blood sugar by interfering with numerous digestive enzymes that slow the breakdown of carbohydrates in the GI tract.
